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Components
Pull-Up Dip Complex
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):
6 (4/2)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Gymnastics
Pull-Up Dip Complex (10x1)
5 Strict Pull Ups
5 Strict Ring Dips
10 Minute EMOM
this is your time to work on chin-ups and dips
Metcon
Metcon (Time)
3 Rounds
120 Double Unders
30 DB Snatch 50/35lbs
After last cycle, your Double Unders should be improving or you have not been taking the right steps. Go for bigger sets in this piece. Practice the hand to hand DB transition with the heavier weight as well.
Scale Accordingly
Extra Credit
Metcon (Time)
For Time
50 Calorie Ski
Rest 1:00
50 Bar Facing Burpees
Rest 1:00
50 Calorie Row
Rest 1:00
This is a moderate-high intensity piece that can’t be dogged if you want a competitive time. Sprinting isn’t the idea, but you need to be willing to really push the pace throughout both rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 16, 2019
Male Clients
1
Travis
Rawlins
PM WOD 4:30
10 x 1 @ 240 lbs
2
marcus
ardiel
AM WOD 6:30
10 x 1 @ 200 lbs
3
Bob
Rausch
AM WOD 6:30
10 x 1 @ 0 lbs
Reverse Grip RRs, Jumping Ring Dips, PUs regressed to 3x3, 3x5 th...
3
Jonathan
Longdon
AM WOD 5:30
10 x 1 @ 0 lbs
Done
Female Clients
1
Amanda
Garcia
AM WOD 5:30
10 x 1 @ 0 lbs
Did sets of 3 Dips started to give out on round 7
1
Christian
Schramm
PM WOD 3:30
8 x 1 @ 0 lbs
failed in round 9
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