Bear Canyon CrossFit – WOD
“Clusters” (Weight)
Every 90 seconds, 6 Sets
2 Clusters
Start @ 50-55% of Clean and Jerk and Increase to a max for the day
*These are not TnG Reps
Cluster = Squat Clean Thruster
“Power Smoothie” (Time)
8 Sets, For Time
7 Bar Facing Burpees
6 Deadlifts
5 Hang Power Cleans
4 Thrusters
Rest 1:00 minute between sets
Load: 115/80lb
RPE: 8/10 Cap: 20:00(including Rest)
Rx+:
135/95lb, (61/43kg)
Level 2:
95/65lb, (43/30kg)
Level 1:
Empty Barbell 45/35lb, (20/15kg)
Masters 55+:
95/65lb, (43/30kg)