Bear Canyon CrossFit – WOD
Snatch (Every 2:00 minutes, 6 Sets, Complete the following:
1 High Hang Snatch
1 Hang Snatch
Rest 20 seconds
1 Snatch
)
60-85% for weights
“Sick Love” (AMRAP – Reps)
5 Sets, For Reps:
3 minute AMRAP
4 Box Jumps @ 30/24″
4/4 Single Arm Kettlebell Snatches, 70/53lb
12 Air Squats
Rest 1:00 minute between sets
Score: Total Reps
Rx+:
5 Sets, For Reps:
3 minute AMRAP
4 Burpee Box Jumps @ 30/24″
6/6 Single Arm Kettlebell Snatches, 70/53lb, 32/24kg
12 Alternating Pistols
Rest 1:00 minute between sets
Level 2:
5 Sets, For Reps:
3 minute AMRAP
4 Box Jumps @ 24/20”
4/4 Single Arm Kettlebell Snatches, 53/35lb, 24/16kg
12 Air Squats
Rest 1:00 minute between sets
Level 1:
5 Sets, For Reps:
3 minute AMRAP
6 Alternating Box Step-Ups @ 24/20”
4/4 Single Arm Hang Dumbbell Snatch, 35/25lb, 16/12kg
12 Air Squats
Rest 1:00 minute between sets
Start over each round at beginning