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Components
Power Snatch + Hang P ...
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
Not Tester Tuesday - 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):
20 (13/7)
Workout
Not Tester Tuesday
Strength
Power Snatch + Hang Power Snatch (12 Min EMOM)
EMOM 1 PWR Snatch + Hang PWR Snatch. 65-75% of 1RM Snatch. Again do not try and max out, working on good positions throughout the movement.
Metcon (AMRAP - Rounds and Reps)
15 Min Amrap:
500m/ 400m Row or 30/20 Cals
Max Effort set of T2B
20 Hand release pushups
Accessory work
6 Min EMOM
Mins 1/3/6- Sandbag Hold
mins 0/2/4- KB farmers hold/ waiters hold (1 arm overhead, 1 by the side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 18, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
12 x 1 @ 165 lbs
2
Marshall
Mortley
AM WOD 5:30
12 x 1 @ 155 lbs
115x3, 135x7, 145, 155
2
Michael
Keller
AM WOD 5:30
12 x 1 @ 155 lbs
135x8; 145x2; 150; 155
3
Zach
Smith’
AM WOD 5:30
12 x 1 @ 140 lbs
115x5, 135x6, 140x1
4
marcus
ardiel
AM WOD 6:45
12 x 1 @ 135 lbs
4
Michael
Simpson
PM WOD 4:45
12 x 1 @ 135 lbs
95#x3, 105x3, 115x2, 125x2, 135x2
5
Erich
Ehlert
PM WOD 6:00
12 x 1 @ 125 lbs
5
Tim
Warner
PM WOD 3:30
12 x 1 @ 125 lbs
6
Jason
Barnes
PM WOD 6:00
12 x 1 @ 115 lbs
7
Jason
Hoy
AM WOD 6:45
12 x 1 @ 95 lbs
Light and easy
8
Private
PM WOD 6:00
12 x 1 @ 85 lbs
8
Joseph
Ulibarri
AM WOD 5:30
12 x 1 @ 85 lbs
9
Ed
Furnari
AM WOD 5:30
12 x 1 @ 75 lbs
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
12 x 1 @ 85 lbs
Need to work on bringing my hips forward instead of bringing the ...
1
Liz
Russo
PM WOD 3:30
12 x 1 @ 85 lbs
2
Robin
Molina
PM WOD 3:30
12 x 1 @ 80 lbs
Last 2 sets at 80
3
Natalie
Dalton
AM WOD 5:30
12 x 1 @ 75 lbs
Work on form
4
Sarah
Lujan
PM WOD 6:00
12 x 1 @ 65 lbs
5
Elizabeth
Gomez
PM WOD 6:00
12 x 1 @ 60 lbs
6
Kristina
Metge
AM WOD 5:30
12 x 1 @ 55 lbs
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