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Components
Power Snatch
Metcon
Pull-Up Dip Alpha
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
Wednesday - 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):
14 (6/8)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (15x1 (Complex))
Power Snatch
(HPS + PS) Complex
TnG if possible
E:45
Metcon
Metcon (AMRAP - Reps)
4 Rounds:
1min. of Max Front Rack Lunges 95/65lb
:30 Rest
1min. of Wall Balls 20/14lb.
:30 Rest
1min. of Max Cal Assault Bike
:30 Rest
Keep track of total reps
Go as hard as possbile during that 1min
Scale Accordingly
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 12, 2019
Male Clients
1
Timothy
Gillum
PM WOD 6:30
15 x 1 @ 185 lbs
2
marcus
ardiel
AM WOD 6:30
15 x 1 @ 135 lbs
2
Paul
Fastnacht
PM WOD 4:30
15 x 1 @ 135 lbs
All 15
3
Eric
Glarborg
PM WOD 3:30
15 x 1 @ 125 lbs
4
Christopher
Salcido
AM WOD 5:30
15 x 1 @ 115 lbs
5
Private
PM WOD 5:30
10 x 1 @ 155 lbs
Female Clients
1
Carly
Newlands
AM WOD 11:30
15 x 1 @ 125 lbs
2
Savanna
Yaegle
PM WOD 4:30
15 x 1 @ 115 lbs
3
Madyson
Ramkowsky
AM WOD 6:30
15 x 1 @ 105 lbs
4
Samantha
Jaramillo
PM WOD 3:30
15 x 1 @ 90 lbs
12x1 @ 85#
5
Kelli
Watkins
PM WOD 5:30
15 x 1 @ 85 lbs
6
Cassy
Lovato 🕊
PM WOD 3:30
15 x 1 @ 75 lbs
7
Lauren
Salcido
AM WOD 5:30
15 x 1 @ 55 lbs
8
Angelica
Lopez
AM WOD 11:30
15 x 1 @ 32 lbs
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