Show Workout in Full Screen
Auto Scroll Page
Components
Power Clean
Metcon
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, December 14th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
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):
11 (7/4)
Workout
Monday, December 14th
Warm-up
2min Bike or Row
-then-
2 Sets
10 Push Ups
12 Kip Swings
15 Banded Overhead Squats
30 sec Plank Hold
Strength
Power Clean
1 High-Hang PS + 1 PS
1 Complex Every 75 seconds x 10 sets
Build to a tough set
Start at 70%
Drop & reset
*Note: The high hang is from the hip. Extend!!!
Metcon
Metcon (Time)
"Jillian Michaels"
1-10
Burpees to a 6" Target
10-1
Box Jump Step Downs @ 24/20
*Scale to No push up burpees to keep intensity high
-5min rest-
Metcon (Time)
"Jillian Michaels in reverse"
10-1
Burpees to a 6" Target
1-10
Box Jump Step Downs @ 24/20
*Scale to No push up burpees to keep intensity high
*20min cap including rest
Accessory work
Mobility
spend 10-15mins stretching
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 14, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
10 x 1 @ 205 lbs
2
Marshall
Mortley
AM WOD 6:45
10 x 1 @ 185 lbs
145, 155, 175, 185
3
Zach
Smith'
AM WOD 5:30
10 x 1 @ 180 lbs
Working up
4
Casey
Link
AM WOD 11:30
10 x 1 @ 170 lbs
5
Jayce
Mawson
AM WOD 6:45
10 x 1 @ 150 lbs
6
Joseph
Ulibarri
AM WOD 5:30
10 x 1 @ 120 lbs
6
Michael
Simpson
PM WOD 3:30
10 x 1 @ 120 lbs
*Power Snatch 70#, 75, 80, 82, 90, 95, 105, 110, 115, 120
Female Clients
1
Samantha
Jaramillo
AM WOD 6:45
10 x 1 @ 130 lbs
100 105 115x2 120x2 125x3
2
Natalie
surran
AM WOD 5:30
10 x 1 @ 115 lbs
3
Kelsey
Vigil
AM WOD 5:30
10 x 1 @ 105 lbs
4
Jann
Kindel
AM WOD 6:45
10 x 1 @ 75 lbs
55/ 65/75 last 2 sets
Loading...
Powered By Wodify