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Components
Deadlift
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):
1 (1/0)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Stretch
Get Heart Rate up
Weightlifting
Deadlift (5x10)
Deadlift
Deadlift
5×10
E2M
Work up to a challenging set of 10 and adjust your second set based on the first. The battle is to go as heavy as you can without sacrificing form or being positive you will finish the set. The reps will slowly increase throughout the phase and your goal will be to maintain or increase weight week to week.
Metcon
Metcon (AMRAP - Reps)
2 Rounds
AMRAP 7 Minutes
7 Power Snatches 115/75lbs
21 Wallballs 20/14lbs
Rest 3 min
No barbell option: Alternating DB Snatch, with a doubling of reps if the DB is 50/35 or lighter. No equipment modification: Burpees and Jump Squats to target.
Extra Credit
Metcon (No Measure)
Back Rack Lunges
3×10
V Ups
4×15
Push Ups
5×20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 13, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:30
5 x 10 @ 205 lbs
Fatigued
Female Clients
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