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Components
Clean
Metcon
Turkish Get Up
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):
10 (5/5)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (10x1)
Clean
Clean Complex – 10min EMOM:
Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk
Work to a weight that challenges you but alowes you to correct mistakes.
You can build throughout sets
After warming up, start with a weight you know you can hit with confidence on the first minute. Make small jumps throughout the EMOM based on feel. Avoid fails at all costs.
Metcon
Metcon (Time)
30 Right arm DB hang c&j 50/35
50 DU
30 Left arm DB hang c&j
50 DU
20 Right arm DB hang c&j
50 DU
20 Left arm DB hang c&j
50 DU
10 Right arm DB hang c&j
50 DU
10 Left arm DB hang c&j
15min Cap
Extra Credit
Turkish Get Up (30x1)
Turkish Get Up
20 TGU
15 Each Side ALT EACH REP
HAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 07, 2019
Male Clients
1
Christopher
Salcido
AM WOD 5:30
10 x 1 @ 165 lbs
Last 5@ 185
2
Sean
Chinana
AM WOD 11:30
10 x 1 @ 155 lbs
3
Private
PM WOD 5:30
10 x 1 @ 145 lbs
4
Bob
Rausch
AM WOD 6:30
10 x 1 @ 65 lbs
5
marcus
ardiel
AM WOD 6:30
5 x 1 @ 185 lbs
The remaining 5 did 135
Female Clients
1
Carly
Newlands
PM WOD 3:30
10 x 1 @ 135 lbs
horrible....harder than wod
1
Savanna
Yaegle
PM WOD 4:30
10 x 1 @ 135 lbs
2
Ashli
Saenz
PM WOD 3:30
10 x 1 @ 125 lbs
3
Kelli
Watkins
PM WOD 5:30
10 x 1 @ 110 lbs
5@ 105; 5@110
4
Christian
Schramm
PM WOD 3:30
2 x 1 @ 205 lbs
135x2,155x2,175x2,185x2,205x2
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