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Components
Power Clean
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
Friday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
3 (2/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
5 Long jump jog back
10 Kips on Rig
10 Deadlift with barbell
10 air squats
5 pushups
Zoom
3 Rounds
5 Long jump jog back
5 Burpee
10 Deadlift with barbell
10 air squats
5 pushups
Weightlifting
Power Clean (10x3)
Power Clean
EMOM 10 Minutes
3 Power Cleans
Start and end near 70%. Only increase weight if they remain snappy.
Reset each rep
Zoom
Lying Overhead Pull-over
8-10 EMOM 10 Min
20X1 Tempo
These should be hard and a great way to work on pull-ups without having a bar
Barbell 45/35
If DB or KB only use one and grab the DB by both heads or the KB by the horns
Metcon
Metcon (Time)
1-10 Power snatch 115/80
After each set complete:
5 Strict pull-up
7 Push-up
9 Air squat
17min TC
Zoom
1-10 Power snatch 115/80
After each set complete:
5 Reverse Burpee
7 Push-up
9 Air squat
17min TC
Extra Credit
Metcon (No Measure)
Back rack lunge 5x10
Oblique crunches 50 each side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 12, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
10 x 3 @ 135 lbs
2
Thomas
Gaffney
AM WOD 6:45
10 x 3 @ 125 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:45
10 x 3 @ 105 lbs
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