Bear Canyon CrossFit – WOD
Power Snatch (Every 2:30, 5 Sets
Power Snatch
Rest 10 seconds
Hang Squat Snatch + Overhead Squat
Rest 10 seconds
Squat Snatch
@ 80-85%+, Percentages are based on your 1rm Power Snatch
)
“White Goodman” (Time)
Every minute on the minute until the work is complete:
9 Power Snatch
Max Bar Facing Burpees
Load: 95/65lb, (43/30kg)
Repeat until you accumulate 27 reps
Rest 2:00 minutes
Every minute on the minute until the work is complete:
7 Power Snatch
Max Bar Facing Burpees
Load: 115/75lb, (52/34kg)
Repeat until you accumulate 21 reps
Rest 2:00 minutes
Every minute on the minute until the work is complete:
5 Power Snatch
Max Bar Facing Burpees
Load: 135/95lb, (61/43kg)
Repeat until you accumulate 15 reps
RPE: 9/10 Time Cap: 15:00
Rx+:
Loads:
115/75lb, (52/34kg)
135/95lb, (61/43kg)
155/105lb, (70/52kg)
Level 2:
Loads:
75/55lb, (34/25kg)
95/65lb, (43/30kg)
115/75lb, (52/34kg)
Level 1:
Every minute on the minute until the work is complete:
9 Hang Power Snatch
Max Bar Facing Burpees
Load: 45/35lb, (20/15kg)
Repeat until you accumulate 27 reps
Rest 2:00 minutes
Every minute on the minute until the work is complete:
7 Hang Power Snatch
Max Bar Facing Burpees
Load: 45/35lb, (20/15kg)
Repeat until you accumulate 21 reps
Rest 2:00 minutes
Every minute on the minute until the work is complete:
5 Hang Power Snatch
Max Bar Facing Burpees
Load: 45/35lb, (20/15kg)
Repeat until you accumulate 15 reps