Show Workout in Full Screen
Auto Scroll Page
Components
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
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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):
19 (10/9)
Workout
Monday
Snatch
Snatch
Every 2:00 for 12:00
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 4 Reps @ 70%+
Set 5: 3 Reps @ 75%+
Set 6: 2 Reps @ 80%+
Metcon (AMRAP - Reps)
7:30 AMRAP
@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete
10 Hang Power Snatch 95/65#
then Max Single DB Step-Overs 50/35#
Goal: ~10-15 Step-Over each set, 50-75 Reps Total
Cool down/Mobility
Mobility
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 27, 2022
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 2 @ 175 lbs
1
Michael
Keller
PM WOD 4:45
1 x 2 @ 175 lbs
135/145/155/145/155/175
2
Eric
Glarborg
PM WOD 6:00
1 x 2 @ 165 lbs
135/145/155/145/155/165
2
Stephen
Johnston
AM WOD 11:30
1 x 2 @ 165 lbs
145-155-165-145-155-165
2
Tim
Warner
AM WOD 11:30
1 x 2 @ 165 lbs
3
Thomas
Zaleski
AM WOD 5:30
1 x 2 @ 145 lbs
95, 115, 135, 105, 125, 145
3
Zach
Smith’
AM WOD 5:30
1 x 2 @ 145 lbs
115/125/135/125/135/145 (85%)
4
Michael
Simpson
PM WOD 4:45
1 x 2 @ 135 lbs
95, 115, 125, 105, 125, 135
5
Matthew
Akers
PM WOD 6:00
1 x 2 @ 115 lbs
6
Jason
Hoy
AM WOD 5:30
1 x 2 @ 95 lbs
Shoulder good, slight tightness
Female Clients
1
Savanna
Yaegle
PM WOD 3:30
1 x 2 @ 135 lbs
105-115-125-115-125-135
2
Samantha
Jaramillo
AM WOD 11:30
1 x 2 @ 125 lbs
95 105 115, 105 115 125
3
Kelsey
Vigil
AM WOD 5:30
1 x 2 @ 105 lbs
3
Monique
M
PM WOD 6:00
1 x 2 @ 105 lbs
4
Courtney
Smith
PM WOD 4:45
1 x 2 @ 90 lbs
70, 75, 80, 75, 85, 90
5
Monica
Zaleski
AM WOD 5:30
1 x 2 @ 80 lbs
65,75,75,65,75,80
6
Natalie
Dalton
AM WOD 5:30
1 x 2 @ 75 lbs
Wish I could have lifted more but it’s a Wrist killer
6
Rachel
Furnari
AM WOD 5:30
1 x 2 @ 75 lbs
Took a few tries…
7
Kristina
Metge
AM WOD 5:30
1 x 2 @ 55 lbs
45, 50, 55
Loading...
Powered By Wodify