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Components
Snatch
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Tuesday, September 8th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 5:30
AM WOD 6:45
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
PM WOD 3:30
PM WOD 3:30
PM WOD 4:45
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
Workout
Tuesday, September 8th
Warm-up
Trainers Choice (No Measure)
15 Cals Row/Bike
2 Rounds
10 Air Squats
10 Banded OHS
10 Banded Pull Aparts Front/Back
10 V Ups
Weightlifting
A: Snatch (6x3)
Snatch
Every 2mins x 6 sets
Building from 72% to a tough set of 3 for the day.
Full Squat
B: Metcon (4 Rounds for time)
3mins on / 2mins off x 4 sets:
10 Bar Facing Burpees
Max Cal Row/Bike
Maintain a repeatable time.
Accessory work
2 sets
6-8 Snatch Grip Pendlay Row
-30 sec rest-
AMRAP set Wide Grip Strict Pull Ups
-2min rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 08, 2020
Male Clients
1
Ryan
Solich
PM WOD 3:30
1 x 3 @ 205 lbs
2
marcus
ardiel
AM WOD 6:45
1 x 3 @ 185 lbs
3
Colton
Deeter
PM WOD 3:30
2 x 3 @ 175 lbs
4
Adam
Gross
PM WOD 4:45
1 x 3 @ 135 lbs
4
Ryan
Katona
PM WOD 4:45
1 x 3 @ 135 lbs
5
Thomas
Gaffney
AM WOD 6:45
1 x 3 @ 115 lbs
6
Sage
Hill
AM WOD 5:30
1 x 3 @ 110 lbs
7
Jason
Hoy
AM WOD 6:45
1 x 3 @ 105 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
1 x 3 @ 115 lbs
90,95,100,105,110 *120PR
2
Abby
Bassie
AM WOD 6:45
2 x 3 @ 85 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 3 @ 70 lbs
4
Rachel
Furnari
AM WOD 5:30
6 x 3 @ 45 lbs
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