Bear Canyon CrossFit – WOD
Deadlift (Strength Superset: Deadlift + Bench Press
Every 3:00 minutes, 5 Sets
Deadlift x 2.2.1 @ 80%+
+
Bench Press x 5 @ 75%+
)
Bench Press (Bench Press x 5 @ 75%+)
Both movements within 3:00 window
“A Thundering” (AMRAP – Reps)
Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)
Station 1: 50 Double Unders + 5 Wall Walks
Station 2: 20 Russian Kettlebell Swings 70/55lb + 15/10 Ring Push-Ups *at parallel
RPE: 8/10
Rx+:
Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)
Station 1: 60 Unbroken Double Unders + 6 Wall Walks
Station 2: 20 Dual Russian Kettlebell Swings 70/53lb, (32/24kg) + 15/10 Ring Push-Ups
Level 2:
Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)
Station 1: 30 Double Unders + 3 Wall Walks
Station 2: 20 Russian Kettlebell Swings 53/35lb, (24/16kg) + 12/9 Ring Push-Ups
*at Parallel
Level 1:
Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)
Station 1: 50 single Unders + 3 Wall Walks
Station 2: 15 Russian Kettlebell Swings 35/26lb, (16/12kg) + 12/9 Ring Push-Up *Raised to 45 degree angle