Bear Canyon CrossFit – WOD
Snatch (3 Position Snatch
*Mid-Thigh, Low Hang, Floor*
Every 90 seconds, 6 Sets
Set 1: @ 60%
Set 2: @ 60%
Set 3: @ 65%
Set 4: @ 65%
Set 5: @ 70%
Set 6: @ 70%
)
“The Hurricane” (Time)
For Time:
21/15 Calorie Echo Bike, 24/18 assault
21 Power Snatches 75/55 lb
15/11 Calorie Echo Bike, 18/13 assault
15 Power Snatches 75/55 lb
9/7 Calorie Echo Bike, 12/8 assault
9 Power Snatches 75/55 lb
15/11 Calorie Echo Bike, 18/13
15 Power Snatches 75/55 lb
21/15 Calorie Echo Bike, 24/18
21 Power Snatches 75/55 lb
Time Cap: 15:00 minutes RPE: 9/10
Level 2:
For Time:
15/11 Calorie Echo Bike
15 Power Snatches 75/55 lb (34/25 kg)
12/9 Calorie Echo Bike
12 Power Snatches 75/55 lb (34/25 kg)
9/7 Calorie Echo Bike
9 Power Snatches 75/55 lb (34/25 kg)
12/9 Calorie Echo Bike
12 Power Snatches 75/55 lb (34/25 kg)
15/11 Calorie Echo Bike
15 Power Snatches 75/55 lb (34/25 kg)
Level 1:
For Time:
15/11 Calorie Echo Bike
15 Hang Power Snatches
12/9 Calorie Echo Bike
12 Hang Power Snatches
9/7 Calorie Echo Bike
9 Hang Power Snatches
12/9 Calorie Echo Bike
12 Hang Power Snatches
15/11 Calorie Echo Bike
15 Hang Power Snatches
Load: 45/35lb, (20/15kg)