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Components
3 Position 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 March 10th - 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):
15 (9/6)
Workout
Wednesday March 10th
A: 3 Position Snatch
E2MOM x 5 minutes
Reset and regrip on pos.3 from floor Try and Increase from last week
*Mark your feet from your pulling position, to your receiving positing. Maintain those positions and Pulling Under the bar
Strength
Metcon (Time)
For Time:
24-21-18-15-12-9-6-3
AKBS (53/35)
T2B
*hang on
*Knee raises (try to get knees high as possible)
*Toes to Ring
Accessory work
Accumulate 5 Min Plank.
(You can alternate every :30 from side planks to middle, and from Straight arms or Elbows)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 10, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 3 @ 165 lbs
2
Eric
Glarborg
AM WOD 5:30
1 x 3 @ 135 lbs
Failed 145
2
Jonathan
Longdon
PM WOD 6:00
1 x 3 @ 135 lbs
Up to
2
Zach
Smith’
AM WOD 6:45
1 x 3 @ 135 lbs
Up from 95
3
Christian
Gomez
PM WOD 6:00
1 x 3 @ 130 lbs
4
Tim
Warner
PM WOD 4:45
1 x 3 @ 125 lbs
5
Garrick
Gonzalez
PM WOD 4:45
2 x 3 @ 115 lbs
Last 2 sets
6
James
Ciccone
AM WOD 5:30
5 x 3 @ 95 lbs
7
Ed
Furnari
AM WOD 5:30
1 x 3 @ 85 lbs
65,65,75,80,85
Female Clients
1
Lily
Johnson
AM WOD 11:30
1 x 3 @ 80 lbs
2
Natalie
Dalton
AM WOD 5:30
5 x 3 @ 75 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 3 @ 70 lbs
50,55,60,65,70 Felt good
4
Sara
Fellows
AM WOD 5:30
1 x 3 @ 65 lbs
5
Alicia
Ciccone
AM WOD 5:30
1 x 3 @ 55 lbs
Tried 60 and failed 😣
6
Tessa
Rogers
PM WOD 6:00
1 x 3 @ 35 lbs
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