Bear Canyon CrossFit – WOD
Deadlift (Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
Rest 10-20 seconds between clusters
+
5 Push Press @ 75%+
)
Push Press (5 Push Press @ 75%+)
BOTH Deadlifts and Push Press to be done in 3 minute window!!!
“Dark Necessities” (Time)
For Time
15/10 Strict Pull-Ups
20 Deadlifts, 225/155lb
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
20 Deadlifts, 225/155lb
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
20 Deadlifts, 225/155lb
15/10 Strict Ring Dips
Time Cap: 17:00 RPE: 7/10
Rx+:
For Time
20/15 Strict Pull-Ups
20 Deadlifts, 275/185lb (125/84kg)
20/15 Strict Ring Dips
400m Run
20/15 Strict Pull-Ups
20 Deadlifts, 275/185lb (125/84kg)
20/15 Strict Ring Dips
400m Run
20/15 Strict Pull-Ups
20 Deadlifts, 275/185lb (125/84kg)
20/15 Strict Ring Dips
Level 2:
For Time
10/7 Strict Pull-Ups
15 Deadlifts, 185/125lb (84/57kg)
10/7 Strict Ring Dips
400m Run
10/7 Strict Pull-Ups
15 Deadlifts, 185/125lb (84/57kg)
10/7 Strict Ring Dips
400m Run
10/7 Strict Pull-Ups
15 Deadlifts, 185/125lb (84/57kg)
10/7 Strict Ring Dips
Level 1:
For Time
15/10 Band Assisted Strict Pull-Ups
20 Deadlifts @ 40% of 1RM Deadlift
15/10 Band Assisted Strict Ring Dips
400m Run
15/10 Band Assisted Strict Pull-Ups
20 Deadlifts @ 40% of 1RM Deadlift
15/10 Band Assisted Strict Ring Dips
400m Run
15/10 Band Assisted Strict Pull-Ups
20 Deadlifts @ 40% of 1RM Deadlift
15/10 Band Assisted Strict Ring Dips