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Components
Power Clean
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
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):
19 (7/12)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (10x3)
Power Clean
EMOM for 10 Minutes
3 Power Cleans @70-80%
Drop and Reset
Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.
Metcon
Metcon (Calories)
AMRAP 6 Minutes x 2
30 Overhead Squats 115/75lbs
30 Box Jump Overs 24/20″
Max Calories in Remaining Time Bike/Row
Rest 2:00 Between Rounds
Score is Calories
All of the aerobic work we do needs to serve it’s purpose in the more traditional CrossFit workouts we could see in competition. This intentional overload will call upon your ability to flush waste to hold off a heart rate eruption. Be smooth on round 1 and chase that score for the next 2.
Extra Credit
Metcon (No Measure)
Triple Tabata
Hollow Body Rocks
Super man
v-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 21, 2020
Male Clients
1
Mark
Fuentes
PM WOD 4:30
10 x 3 @ 205 lbs
2
Colton
Deeter
PM WOD 3:30
10 x 3 @ 185 lbs
3
Pete
Bosler
PM WOD 3:30
10 x 3 @ 175 lbs
4
Jason
Hoy
AM WOD 6:30
10 x 3 @ 145 lbs
5
Sean
Hulsey
PM WOD 4:30
10 x 3 @ 125 lbs
6
Paul
L’Esperance
PM WOD 6:30
10 x 3 @ 115 lbs
7
Thomas
Gaffney
AM WOD 5:30
10 x 3 @ 105 lbs
Female Clients
1
Christian
Schramm
PM WOD 4:30
10 x 3 @ 205 lbs
2
Shanda
Diantonio
PM WOD 3:30
10 x 3 @ 145 lbs
3
Francesca
Washington
AM WOD 5:30
10 x 3 @ 135 lbs
4
Samantha
Jaramillo
AM WOD 11:30
10 x 3 @ 125 lbs
3x3 105, 3x3 115, 2x3 120, 2x3 125
5
Amanda
Garcia
PM WOD 3:30
10 x 3 @ 115 lbs
5
Crystal
Himeur
PM WOD 3:30
10 x 3 @ 115 lbs
5
Private
PM WOD 3:30
10 x 3 @ 115 lbs
6
Lauren
Salcido
PM WOD 3:30
10 x 3 @ 85 lbs
7
Angelica
Lopez
AM WOD 11:30
10 x 3 @ 65 lbs
8
Erica
L’Esperance
PM WOD 6:30
10 x 3 @ 50 lbs
-Only limited by squats and activation of hamstrings
9
Ariella
Joswick
PM WOD 3:30
10 x 3 @ 35 lbs
10
Cassy
Lovato 🕊
PM WOD 3:30
2 x 3 @ 120 lbs
7x115, 1x110
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