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Components
Overhead Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Friday - 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):
1 (1/0)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (7x2)
Pause Overhead Squat
7×2
E1:30
2 Sec Pause at bottom
Positional awareness in the overhead squat can lead to bigger snatch PRs than a snatch specific program. Move with purpose.
Metcon
Metcon (AMRAP - Reps)
AMRAP 4:00 x 3
14 HSPU
8 DB Front Squats 50/35s
8 DB Box Step Overs 50/35s
Rest 2:00 between AMRAPs. Restart each AMRAP.
No DBs, perform 30 Air Squats and 30 step ups on an object that 20-28″ tall.
Scale Accordingly
Extra Credit
Metcon (No Measure)
Tempo Back Extensions
3×10
Alternating Arms DB Bench Press
4×16
8 Per Side
Off arm holds DB in extension
Single Leg Wallsit
5×1:00
:30 Per Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 15, 2020
Male Clients
1
Jason
Hoy
AM WOD 5:30
7 x 2 @ 95 lbs
Female Clients
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