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Components
Snatch Complex
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
Tuesday - 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):
14 (10/4)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min SU
10 Air Squat
10 Push Ups
5 Reverse Burpee
Trainers Choice (No Measure)
2 Rounds
1 Min SU
10 Air Squat
10 Push Ups
5 Reverse Burpee
Weightlifting
Snatch Complex (6x1)
1 Sn. Pull + 1 Hang Snatch + 1 Snatch
Every 2mins x 5 sets
Build from 70% to a tough set
Metcon (Time)
50-40-30-20-10
Alt. DB Snatches @ 50/35
*50 DU/ 100 SU after each set*
finishing on DU
Scale Accordingly
Metcon
Accessory work
Metcon (No Measure)
E3MOM x 2 sets
6-10 SN. Grip Pendlay Rows
AMRAP Set Wide Grip Strict Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 18, 2020
Male Clients
1
Ryan
Katona
PM WOD 4:45
6 x 1 @ 115 lbs
1
Zach
Smith’
AM WOD 5:30
6 x 1 @ 115 lbs
2
Christian
Gomez
PM WOD 4:45
6 x 1 @ 110 lbs
75,95,110
3
Jon
Bender
PM WOD 4:45
6 x 1 @ 105 lbs
4
Private
AM WOD 5:30
6 x 1 @ 95 lbs
5
Jason
Hoy
AM WOD 6:45
6 x 1 @ 85 lbs
5
Sage
Hill
AM WOD 5:30
6 x 1 @ 85 lbs
5
Thomas
Gaffney
AM WOD 6:45
6 x 1 @ 85 lbs
6
Colton
Deeter
PM WOD 6:00
1 x 1 @ 155 lbs
135-135-135-145-145-155
6
Michael
Walsh
PM WOD 6:00
1 x 1 @ 135 lbs
115,115,125,125,125
Female Clients
1
Natalie
Dalton
AM WOD 5:30
6 x 1 @ 110 lbs
2
Natasha
Bates
PM WOD 6:00
6 x 1 @ 70 lbs
#55x1 #60x1 #65x2 #70x2
3
Abby
Bassie
AM WOD 11:30
2 x 1 @ 65 lbs
3
Samantha
Jaramillo
PM WOD 3:30
2 x 1 @ 105 lbs
85, 90, 95, 100
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