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Components
Power Snatch
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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):
8 (7/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10x2)
Power Snatch
2 EMOM 10 MIN HAP
Metcon
Metcon (No Measure)
0-5min.
1 Round:
400m Run
500m Row
5-10min.
21-15-9
KB Deadlifts 70/53s
Box Jumps 24/20"
10-15min.
1 Round:
400m Run
500m Row
15-20min.
100 Ball Slams 30/20lb.
*Goal is 100.
If you finish early you can rest until next round starts
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Then,
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 18, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 2 @ 135 lbs
135x5,155x4,175x1
1
Pete
Bosler
PM WOD 4:30
10 x 2 @ 135 lbs
2
Josh
Meeks
PM WOD 3:30
10 x 2 @ 115 lbs
2
Matthew
Long
AM WOD 5:30
10 x 2 @ 115 lbs
3
Sean
Hulsey
PM WOD 3:30
10 x 2 @ 105 lbs
Push knees forward. Pinch shoulders. Punch.
4
Jason
Hoy
AM WOD 6:30
10 x 2 @ 95 lbs
5
Sean
Chinana
AM WOD 11:30
6 x 2 @ 155 lbs
4x135
Female Clients
1
Annashia
Shera
AM WOD 5:30
10 x 2 @ 25 lbs
Trainer bar
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