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Components
Snatch
Snatch
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
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
TGIF
Strength
Snatch (15x1)
Snatch
15x1 EMOM at 70-75% of 1rm. Do not max out work on consistency at that moderate weight.
Snatch (15x1)
Snatch
15x1 EMOM at 70-75% of 1rm. Do not max out work on consistency at that moderate weight.
Metcon (Time)
21-15-9
Pwr Snatch 96/65
Pullups 21s/ctb 15/ Bar MU 9
Rest 2 mins
9-15-21
Bar MU/CtB/Pullups
Thrusters 95/65
25 Min Time Cap
scale- ring rows/ banded/ pullups. Or a variation of the 3. Make the 9s your more difficult variation
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 14, 2021
Male Clients
1
Michael
Keller
AM WOD 5:30
15 x 1 @ 175 lbs
155x10; 175x5
2
Mark
Smith
AM WOD 5:30
15 x 1 @ 155 lbs
2
Marshall
Mortley
AM WOD 5:30
15 x 1 @ 155 lbs
3
Michael
Walsh
AM WOD 11:30
15 x 1 @ 135 lbs
4
Jason
Hoy
AM WOD 6:45
15 x 1 @ 95 lbs
4
Jayce
Mawson
AM WOD 6:45
15 x 1 @ 95 lbs
5
Ed
Furnari
AM WOD 5:30
15 x 1 @ 85 lbs
6
Joseph
Ulibarri
AM WOD 5:30
15 x 1 @ 75 lbs
Female Clients
1
Lily
Johnson
AM WOD 11:30
15 x 1 @ 95 lbs
2
Kelsey
Vigil
AM WOD 5:30
15 x 1 @ 85 lbs
2
Natalie
Dalton
AM WOD 5:30
15 x 1 @ 85 lbs
Worked on form
3
Kristina
Metge
AM WOD 5:30
15 x 1 @ 75 lbs
Power snatch
4
KRISTIAN
FAZIO
AM WOD 5:30
15 x 1 @ 55 lbs
5
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 80 lbs
65 x 8, 70 x 5, 75, 80
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