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Components
Power Snatch
Metcon
Pull-Up Dip Alpha
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
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):
14 (6/8)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (15x1 (Complex))
Power Snatch
(HPS + PS) Complex
TnG if possible
E:45
Metcon
Metcon (AMRAP - Reps)
4 Rounds:
1min. of Max Front Rack Lunges 95/65lb
:30 Rest
1min. of Wall Balls 20/14lb.
:30 Rest
1min. of Max Cal Assault Bike
:30 Rest
Keep track of total reps
Go as hard as possbile during that 1min
Scale Accordingly
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 12, 2019
Male Clients
1
Timothy
Gillum
PM WOD 6:30
15 x 1 @ 185 lbs
2
marcus
ardiel
AM WOD 6:30
15 x 1 @ 135 lbs
2
Paul
Fastnacht
PM WOD 4:30
15 x 1 @ 135 lbs
All 15
3
Eric
Glarborg
PM WOD 3:30
15 x 1 @ 125 lbs
4
Christopher
Salcido
AM WOD 5:30
15 x 1 @ 115 lbs
5
Private
PM WOD 5:30
10 x 1 @ 155 lbs
Female Clients
1
Carly
Newlands
AM WOD 11:30
15 x 1 @ 125 lbs
2
Savanna
Yaegle
PM WOD 4:30
15 x 1 @ 115 lbs
3
Madyson
Ramkowsky
AM WOD 6:30
15 x 1 @ 105 lbs
4
Samantha
Jaramillo
PM WOD 3:30
15 x 1 @ 90 lbs
12x1 @ 85#
5
Kelli
Watkins
PM WOD 5:30
15 x 1 @ 85 lbs
6
Cassy
Lovato 🕊
PM WOD 3:30
15 x 1 @ 75 lbs
7
Lauren
Salcido
AM WOD 5:30
15 x 1 @ 55 lbs
8
Angelica
Lopez
AM WOD 11:30
15 x 1 @ 32 lbs
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