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Components
Push 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
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):
1 (1/0)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4 Sets)
Push Jerk
"Touch and Go" Push Jerk
10-8-6-2
Start around 70% – build across sets if reps stay smooth and fast.
Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying "touch and go".
Metcon
Metcon (AMRAP - Reps)
EMOM 12 Minutes – Alternating Movements
10 Burpee Box Jumps 24/20
8 Front Squats 195/130lbs (Bar taken from ground)
If you fail a round, keep going and continue to do as many reps of the current movement as you can each minute.
*More Options
– Burpees box jumps
– Lighter Front Squat
Extra Credit
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
4×15
DB Prone Bench Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 24, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:30
4 x 2 @ 165 lbs
95x10,115x8,145x6,165x2
Female Clients
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