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Components
Snatch
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
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):
9 (4/5)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (10x1)
Snatch
1 Complex EMOM 10 Min
1 Power Snatch, then 1 Hang Power Snatch, then 1 Squat Snatch
Scale Accordingly
Metcon
Metcon (Time)
In 12min, complete as much as possible of:
10-20-30
TTB
Push jerk 155/115
Back squat
*one bar per athlete; push jerk and back squat must be same weight and taken from ground
Scale Accordingly
Extra Credit
Metcon (AMRAP - Reps)
AMRAP 3 Minutes
Wallballs 20/14lbs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over 24/20″ (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Snatch 53/35lbs
*More Options:
Burpee Step Overs instead of Jumping
Lighter KB for Snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 26, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 1 @ 135 lbs
2
Christopher
Salcido
AM WOD 5:30
10 x 1 @ 115 lbs
5@115/4@135/1@145
3
Michael
Salcido
PM WOD 4:30
10 x 1 @ 105 lbs
4
Bob
Rausch
AM WOD 6:30
10 x 1 @ 55 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 4:30
10 x 1 @ 95 lbs
2
Samantha
Jaramillo
AM WOD 11:30
10 x 1 @ 85 lbs
80x8
3
Kelli
Watkins
PM WOD 5:30
10 x 1 @ 75 lbs
4
Cassy
Lovato 🕊
PM WOD 3:30
10 x 1 @ 65 lbs
4
Stacie
Davis
PM WOD 5:30
10 x 1 @ 65 lbs
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