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Components
Snatch
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
Wednesday - 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):
21 (15/6)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (24)
Snatch
10 Squat Snatch @77.5%
Rest :60
8 Squat Snatch @80%
Rest :60
6 Squat Snatch @82.5%
Higher percentages in timed lifts are only appropriate if you can get your mind and body on the same page. Pushing the pace is great for adaptation but never at the cost of developing poor patterns or even risking injury. Prior to each rep, commit to an aggressive bracing sequence and reward yourself with patience through solid positions.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13 Minutes
3 Power Clean 185/125lbs
12 PVC Ab Mat Sit ups
36 Double Unders
Don’t rush through the Situps and double unders – the sets are small enough that 5 seconds faster will easily be lost on the barbell. With these power cleans, hold yourself accountable to a sound setup and pull on every rep, as a one or two fails will put you into a deep hole.
Extra Credit
Metcon (No Measure)
3×10
Back Extensions
5×20
Push Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 19, 2020
Male Clients
1
Andy
Relford
PM WOD 4:30
24 x 1 @ 145 lbs
95 lbs for 10 125 lbs for 8 145 lbs for 6
2
Brandon
Wilcox
PM WOD 5:30
24 x 1 @ 135 lbs
2
Eric
Glarborg
AM WOD 11:30
24 x 1 @ 135 lbs
95/115/135
3
Jon
Bender
PM WOD 5:30
24 x 1 @ 115 lbs
4
Thomas
Gaffney
PM WOD 3:30
24 x 1 @ 95 lbs
95,105,110. Power not squat
5
Darrell
Spitzer
PM WOD 4:30
24 x 1 @ 85 lbs
5
Juan
Pedro Mend ...
PM WOD 6:30
24 x 1 @ 85 lbs
6
GORDON
THOMPSON
AM WOD 6:30
24 x 1 @ 75 lbs
7
Jason
Hoy
AM WOD 6:30
6 x 1 @ 95 lbs
75,85,95
7
Mark
Smith
AM WOD 5:30
6 x 1 @ 155 lbs
10x135,8x145,6x155
7
Sharif
Gray
AM WOD 6:30
6 x 1 @ 115 lbs
7
Michael
Walsh
PM WOD 4:30
1 x 6 @ 125 lbs
7
Colton
Deeter
PM WOD 4:30
1 x 1 @ 175 lbs
7
marcus
ardiel
PM WOD 6:30
1 x 1 @ 185 lbs
145-155-170
7
Shane
Newsom
PM WOD 4:30
1 x 1 @ 145 lbs
Female Clients
1
Christian
Schramm
PM WOD 3:30
24 x 1 @ 175 lbs
135,155,175
2
Samantha
Jaramillo
PM WOD 3:30
24 x 1 @ 95 lbs
10@ 80, 8@ 85, 6@ 95
3
Katherin
Marín
PM WOD 6:30
24 x 1 @ 85 lbs
70, 75, 85
4
Erica
L’Esperance
PM WOD 5:30
24 x 1 @ 55 lbs
No squats due to focus on technique
5
Private
PM WOD 3:30
6 x 1 @ 95 lbs
5
Amanda
Garcia
PM WOD 6:30
1 x 6 @ 105 lbs
10 at 80lbs 8 at 90lbs
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