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Components
Snatch
Metcon
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):
3 (2/1)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6x3)
Snatch
6×3 @75%
E2M
Drop and Reset
We could list out in fantastic detail the nuances of every section of this movement, but you’ve been working on those all year, so we just ask that you continue to respect their ability to help you just as much as the weight itself.
Metcon
Metcon (AMRAP - Reps)
On a 10:00 clock:
AMRAP 3 Minutes
Clusters 135/95lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 165/110lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 185/125lbs
A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.
Barbell modifications: DBs or KBs/Burpees to 12/10-24/20-30/24″ boxes.
Extra Credit
Metcon (Time)
4 Rounds
Row 1000m
Rest 3:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 28, 2020
Male Clients
1
Jason
Barnes
PM WOD 5:30
6 x 3 @ 95 lbs
2
Jason
Hoy
AM WOD 6:30
6 x 3 @ 75 lbs
Can't drop so technique work
Female Clients
1
Delise
Hoy
AM WOD 5:30
6 x 10 @ 20 lbs
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