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Components
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
Monday - 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):
12 (10/2)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (10x1)
Clean
Squat Clean
10×1 @90%
EMOM
Three weeks of heavy sets of 4s, 3s, and 2s means you’ve earned the right to throw around some heavy singles. Without the burden of multiple reps, you’re tasked with chasing perfection at a very high percentage.
Metcon
Metcon (AMRAP - Reps)
AMRAP 2 Minutes x 4
15 PVC Ab mat Sit Ups
20 Burpee Box Jump Overs 24/20″
Rest 2:00
Continue where you left off each new AMRAP.
Extra Credit
Metcon (No Measure)
Front Rack Reverse Lunges
3×10
Hip Extensions
4×15
5×20
Banded Strict Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 16, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 1 @ 225 lbs
2
Abe
Ramirez
PM WOD 3:30
10 x 1 @ 205 lbs
2
Mauricio
Somarribas
AM WOD 5:30
10 x 1 @ 205 lbs
155 for 3 175 for 3 195 for 3 205 for 1
3
Andy
Relford
PM WOD 4:30
10 x 1 @ 195 lbs
4
Zach
Smith’
AM WOD 5:30
10 x 1 @ 185 lbs
Built to that weight
5
Jason
Hoy
AM WOD 6:30
10 x 1 @ 145 lbs
2x125,4x135,4x145
6
Jayce
Mawson
PM WOD 5:30
10 x 1 @ 135 lbs
6
Sean
Hulsey
PM WOD 4:30
10 x 1 @ 135 lbs
7
Jason
McDermott
AM WOD 6:30
10 x 1 @ 0 lbs
7
Sharif
Gray
AM WOD 6:30
6 x 1 @ 225 lbs
Female Clients
1
Shanda
Diantonio
PM WOD 4:30
10 x 1 @ 175 lbs
2
Delise
Hoy
AM WOD 6:30
10 x 1 @ 105 lbs
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