Bear Canyon CrossFit – WOD

Push Press (Shoulder to Overhead Strength
10 minute EMOM:

1 Power Clean + 3 Push Press + 2 Push Jerks

Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press
)

“Turing” (AMRAP – Reps)

4 Sets

2:00 AMRAP

18/13 Cal Echo Bike

Max Thrusters in Remaining Time:

Set 1: 95/65lb

Set 2: 115/75lb

Set 3: 135/95lb

Set 4: 155/105lb

Rest 1:00 minute between sets

RPE: 9/10

Rx+:

2:00 AMRAP

20/15 Calories

until completion of

12 reps @ 135/95lb, (61/43kg)

9 reps @ 155/105lb, (70/48kg)

7 reps @ 185/125lb, (84/57kg)

5 reps @ 205/145lb, (93/66kg)

*Last round can use 2:00 AMRAP + 1:00 Rest to Complete

Level 2:

16/12 Calories:

Set 1: 75/55lb, (34/25kg),

Set 2: 95/65lb, (43/30kg),

Set 3: 115/75lb, (52/34kg),

Set 4: 135/95lb, (61/43kg)

Level 1:

14/10 Calories:

Set 1: 45/35lb, (20/15kg)

Set 2: 45/35lb, (20/15kg)

Set 3: 65/45lb (30/20kg

Set 4: 75/55lb, (34/25kg)
Assault bike: 20/15