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Components
Dip Snatch
Power Jerk
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)
Open Gym: 1:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
Dip Snatch (2 @ 60%, 2 @ 65%, 2 @ 68% x 3)
Power Jerk (1 @ 74%, 1 @ 78%, 1 @ 82%, Build to heavy single.)
OTM!
Perform 5 singles at each prescribed weight on the minute for a total of 15 singles
If good and you're feeling strong, work up to a heavy single with a max of 2 min rest.
Metcon (3 Rounds for time)
Optional:
3 rounds
5 mins each, for max reps of:
20 Row Calories
20 Wall Balls, (20/14)
20 Toes-to-bars
max cal on Echo Bike
Rest 3 mins between each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 24, 2022
Male Clients
Female Clients
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