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Components
Push Press
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
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):
2 (2/0)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (5x8)
Push Press
E2M
HAP
Metcon
Metcon (AMRAP - Reps)
AMRAP 3 Minutes
Row for Calories
Rest 1:30
AMRAP 3 Minutes
Power Cleans 205/135lbs
Rest 1:30
AMRAP 3 Minutes
UB 30′ HS Walks
Three minutes on any machine can provide a similar stimulus. DB power cleans or KB swings and HSPU can provide a similar stimulus if you are without a barbell or a space to HS walk.If you can't HS walk bear crawl. If you are without equipment, max reps of burpees, push ups and air squats.
Extra Credit
Metcon (Time)
4 Rounds
12 Burpees to a 6″ Target
150 Double Unders*
Rest :90 between sets
*In as few sets as possible
Check Misfit WOD for specific modifications.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 11, 2020
Male Clients
1
Jason
Barnes
PM WOD 5:30
5 x 8 @ 135 lbs
2
Jason
Hoy
AM WOD 5:30
5 x 8 @ 125 lbs
Female Clients
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