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Components
Power Snatch
Hang Power 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
Monday, October 26th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
PM WOD 3:30
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):
29 (17/12)
Workout
Monday, October 26th
Warm-up
2 Rounds:
10 Cal Bike/ Row
5x Barbell Snatch Grip RDL
5x Barbell Hang Muscle Snatch
5x Barbell Hang Power Snatch
Strength
Power Snatch (5x1)
Power Snatch
A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Snatch
Hang Power Snatch
B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Goal is to go 5-10lbs heavier than last time (10/14)
Metcon
Metcon (Time)
For Time:
50,40,30,20,10 reps of:
Cal Bike or Row
10x DB Snatch after each set. 50/35
Time Cap: 20 minutes.
Accessory work
3 sets
45 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
45 sec Single Arm DB Overhead Hold (R)
-15 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 26, 2020
Male Clients
1
Jonathan
Longdon
PM WOD 4:45
5 x 1 @ 165 lbs
125/135/145/155/165
1
Mauricio
Somarribas
AM WOD 5:30
5 x 1 @ 165 lbs
2
Andy
Relford
PM WOD 4:45
5 x 1 @ 150 lbs
3
Mark
Fuentes
PM WOD 6:00
5 x 1 @ 145 lbs
4
Adam
Gross
PM WOD 6:00
5 x 1 @ 135 lbs
4
Zach
Smith'
AM WOD 5:30
5 x 1 @ 135 lbs
100, 115, 125, 130, 135
5
Casey
Link
AM WOD 11:30
5 x 1 @ 130 lbs
105,115,115,125
6
Jayce
Mawson
AM WOD 6:45
5 x 1 @ 125 lbs
6
Michael
Simpson
PM WOD 4:45
5 x 1 @ 125 lbs
7
Christian
Gomez
PM WOD 3:30
5 x 1 @ 115 lbs
8
Private
AM WOD 5:30
5 x 1 @ 105 lbs
9
Marshall
Mortley
AM WOD 6:45
5 x 1 @ 95 lbs
10
Jason
McDermott
AM WOD 6:45
5 x 1 @ 85 lbs
10
Joseph
Ulibarri
AM WOD 5:30
5 x 1 @ 85 lbs
75,80,85,75,80
11
Kevin
Yarritu
PM WOD 6:00
5 x 1 @ 0 lbs
11
marcus
ardiel
AM WOD 6:45
1 x 1 @ 165 lbs
11
Michael
Walsh
PM WOD 4:45
1 x 1 @ 165 lbs
Female Clients
1
Amity
Livingston
PM WOD 6:00
5 x 1 @ 135 lbs
105 115 125 130 135
2
Samantha
Jaramillo
AM WOD 11:30
5 x 1 @ 100 lbs
85 90 95 100 100
3
Crystal
Himeur
AM WOD 6:45
5 x 1 @ 95 lbs
3
Danielle
Walker
PM WOD 3:30
5 x 1 @ 95 lbs
4
Liz
Russo
PM WOD 3:30
5 x 1 @ 90 lbs
75,80,85,85
5
Lily
Johnson
PM WOD 3:30
5 x 1 @ 85 lbs
60,65,70,75,85
6
Sarah
Lujan
PM WOD 6:00
7 x 1 @ 75 lbs
55,60,65,70,75
6
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 75 lbs
7
Sara
Fellows
AM WOD 5:30
5 x 1 @ 70 lbs
8
Rachel
Furnari
AM WOD 5:30
5 x 1 @ 65 lbs
9
Betsy
Hyde
AM WOD 5:30
5 x 1 @ 55 lbs
9
Jann
Kindel
AM WOD 6:45
5 x 1 @ 55 lbs
40/45/50/ Failed on 60 Back down to 55
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