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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):
2 (1/1)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (9-7-5-2)
Push Jerk
"Touch and Go" Push Jerk
9-7-5-2
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)
AMRAP 5 Minutes x 2
1 Power Snatch 135/95lbs
5 Burpee Box Jump Overs 24/20″
2 Power Snatch 135/95lbs
5 Burpee Box Jump Overs 24/20″
3 Power Snatch 135/95lbs
5 Burpee Box Jump Overs 24/20″
4/5, 5/5, 6/5, etc.
Rest 5:00
Restart on the second AMRAP.
Target Score: complete the round of 6/5 each AMRAP
*More Options
– Lighter barbell
– Bar Facing Burpees
Extra Credit
Metcon (No Measure)
Front Rack Reverse Lunges
3×10
Hip Extensions
4×15
5×20
Banded Strict Pull Ups
Choose a band that will allow you to stay unbroken
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 07, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:30
1 x 1 @ 165 lbs
115,135,145,165 (barely)
Female Clients
1
Delise
Hoy
AM WOD 6:30
1 x 1 @ 85 lbs
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