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Components
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Metcon (Time)
10-30-50
TTB
Air squat
DB Alt snatch 50/35
-each time you break on DB snatch, complete 8 burpee over DB before continuing where you left off
16min TC
*a break is anything that is not a continuous movement (i.e. if you alternate hands with DB on the ground, as soon as working hand comes off of DB, other hand must immediately "grab and go"; any pause is a break)
Metcon
Metcon (AMRAP - Reps)
In 3min, complete:
25 Bar facing burpee
then, in remaining time:
AMRAP STOH 135/95
1min Rest
In 3min, complete:
20 Bar facing burpee
then, in remaining time:
AMRAP Front rack lunge 115/80
1min Rest
In 3min, complete:
15 Bar facing burpee
then, in remaining time:
AMRAP Hang power clean 95/65
*one bar per athlete; athletes are responsible for weight changes during 1min rest
*score is total reps completed of all three barbell movements, combined
Extra Credit
Metcon (No Measure)
4×16
Seated Alternating DB Curls
(8 Per Side)
Dumbbell Split Squats
5×20
(10 Per Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 01, 2020
Male Clients
1
Jon
Bender
AM WOD 11:30
16:00
TC+46
2
Mark
Smith
AM WOD 11:30
11:10
Knee raise, RX weight
3
Jason
Hoy
AM WOD 11:30
14:20
35 lb
Female Clients
1
Amanda
Garcia
AM WOD 11:30
13:14
25lb dumbbell Knees to elbows
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