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Components
Power Snatch
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 6:45
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):
5 (2/3)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Longjump Jog Back
10 Airsquats
10 Tuck Jumps
10 Kips on rig
5 Burpee
Weightlifting
Power Snatch (15x1)
Power Snatch
EMOM 15 Minutes
1-5: 3 Hip Power Snatch
6-10: 2 Above Knee Power Snatch
11-15: 2 Below Knee Power Snatch
Scale Accordingly
Metcon
Metcon (No Measure)
Every 3min x 5 Rounds:
10 Hang Power Cleans 115/85
10 Toes-To-Bar
10 Front Squats 115/85
10 Lateral Burpees Over The Bar
Zoom
E3M
10 Hang Power Cleans
10 Toes-To-Hands
10 Front Squats
10 Lateral Burpees Over The Bar
Scale Accordingly
Extra Credit
Metcon (No Measure)
5x10 Russian KB Swing
5x10 Good Mornings (HAP)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 15, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
15 x 1 @ 105 lbs
75,85,95,105
2
Joseph
Ulibarri
AM WOD 5:30
15 x 1 @ 55 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:45
15 x 1 @ 70 lbs
2
Sarah
Lujan
PM WOD 6:00
15 x 1 @ 65 lbs
55 lbs for the first 5, then 60 lbs for the next 7, finished at 6...
3
AK
Jimenez
AM WOD 11:30
15 x 1 @ 45 lbs
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