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Components
Overhead Squat
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
Friday - 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
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (5x10)
Overhead Squat
Overhead Squat
5×10
E2M
Positional awareness in the overhead squat can lead to bigger snatch PRs than a snatch specific program. Move with purpose.
Metcon
Metcon (Time)
5 Rounds
10 Sandbag Good-For-Yous 100/70lbs
10 Lateral Burpees Over the Bag
A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag.
Check Misfit WOD for specific modifications.
Use 135/95 if its a barbell
Extra Credit
Metcon (No Measure)
Split Squats
3×10
5 Per Leg
V Ups
4×20
DB Farmers Hold
5 x1:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 17, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:30
5 x 10 @ 75 lbs
45x2,65x2,75x1
Female Clients
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