Bear Canyon CrossFit – WOD
Bench Press (Every 2:30 minutes, 5 Sets:
3 reps
Starting @ 75% of your 1rm Bench Press and increasing the load each set aiming to establish a heavy triple for the day. A goal percentage would be to finish on 85% of your 1rm Bench Press.
)
“Stretch Armstrong” (Time)
4 Rounds for Time
10 Power Snatch 95/65lb
5 Wall Walks
15/10 Strict Ring Dips
Rest 1:00 minute between sets
RPE: 8/10 Timecap: 15:00
Rx+:
4 Rounds for Time
10 Power Snatch 115/75lb, (52/34kg)
5 Wall Walks
15/10 Strict Ring Dips
Rest 1:00 minute between sets
Level 2:
4 Rounds for Time
10 Power Snatch 75/55lb, (32/25kg)
3 Wall Walks
10/7 Ring Dips
Rest 1:00 minute between sets
Level 1:
4 Rounds for Time
10 Hang Power Snatch 45/35lb, (20/15kg)
3 Scaled Wall Walks
10/7 Ring Push-Ups
Rest 1:00 minute between sets