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Components
Strict Press
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 - 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):
12 (8/4)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (5x10)
Strict Press
5×10
E2M
Build across sets, maintain speed.
Metcon
Metcon (AMRAP - Rounds)
AMRAP 13 Minutes
10 Clean and Jerk 115/75lbs
20 Wallballs 20/14lbs
30 Double Unders
*Target Score: 6-9 rounds
Scale Accordingly
60SU
Extra Credit
Metcon (No Measure)
3 Sets
Max Rep Strict HSPU
Right into
Max Rep Kipping HSPU
Right into
Max Duration HS Hold (1:00 cap)
Rest as needed between sets
Beat your strict and kipping rep totals from week 1.
*Modification Options
– Start with push ups instead of SHSPU, then perform kipping HSPU and the HS hold.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 10, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
5 x 10 @ 135 lbs
2
Jonathan
Longdon
AM WOD 5:30
5 x 10 @ 105 lbs
3
Christian
Schramm
PM WOD 4:30
5 x 10 @ 100 lbs
4
Pete
Bosler
AM WOD 11:30
5 x 10 @ 95 lbs
5
Jason
Hoy
AM WOD 6:30
5 x 10 @ 85 lbs
6
Sean
Hulsey
PM WOD 3:30
5 x 10 @ 70 lbs
65, 70, 70, 65, 65
7
Bob
Rausch
AM WOD 6:30
5 x 10 @ 40 lbs
8
Private
PM WOD 5:30
1 x 10 @ 110 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:30
5 x 10 @ 60 lbs
2
AK
Jimenez
PM WOD 3:30
5 x 10 @ 55 lbs
2
Brittany
Gillis
PM WOD 4:30
5 x 10 @ 55 lbs
3
Angelica
Lopez
AM WOD 11:30
5 x 10 @ 40 lbs
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