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Components
Split Jerk
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
Friday - 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):
5 (3/2)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Split Jerk (6X3)
Split Jerk
Split Jerk
6×3 70-80%
E2M
Make sure the dip drive is short, aggressive, and vertical. Work on not ending up in an over extended low back position.
Metcon
Metcon (AMRAP - Reps)
AMRAP 3:00 x 3
Rest 2:00
Row 500/450m
Max DB Thrusters 50/35s
Row at a pace that allows you to stand right up and get to work on the Thrusters. You don’t have time to burn sitting around in this short interval.
Scale Accordingly
Extra Credit
Metcon (Weight)
Suit Case KB Deadlift (1 KB)
5x10 each side
10 HRPU in between each set
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 12, 2019
Male Clients
1
Michael
Salcido
AM WOD 5:30
6 x 3 @ 245 lbs
215x3 235x2 245x1
2
Christopher
Salcido
AM WOD 5:30
6 x 3 @ 185 lbs
185x1/205x2/225x2/235x1
3
Bob
Rausch
AM WOD 6:30
6 x 3 @ 75 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 5:30
6 x 3 @ 135 lbs
2
Angelica
Lopez
AM WOD 11:30
6 x 3 @ 52 lbs
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