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Components
Snatch
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, September 8th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 5:30
AM WOD 6:45
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
PM WOD 3:30
PM WOD 3:30
PM WOD 4:45
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):
12 (8/4)
Workout
Tuesday, September 8th
Warm-up
Trainers Choice (No Measure)
15 Cals Row/Bike
2 Rounds
10 Air Squats
10 Banded OHS
10 Banded Pull Aparts Front/Back
10 V Ups
Weightlifting
A: Snatch (6x3)
Snatch
Every 2mins x 6 sets
Building from 72% to a tough set of 3 for the day.
Full Squat
B: Metcon (4 Rounds for time)
3mins on / 2mins off x 4 sets:
10 Bar Facing Burpees
Max Cal Row/Bike
Maintain a repeatable time.
Accessory work
2 sets
6-8 Snatch Grip Pendlay Row
-30 sec rest-
AMRAP set Wide Grip Strict Pull Ups
-2min rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 08, 2020
Male Clients
1
Ryan
Solich
PM WOD 3:30
1 x 3 @ 205 lbs
2
marcus
ardiel
AM WOD 6:45
1 x 3 @ 185 lbs
3
Colton
Deeter
PM WOD 3:30
2 x 3 @ 175 lbs
4
Adam
Gross
PM WOD 4:45
1 x 3 @ 135 lbs
4
Ryan
Katona
PM WOD 4:45
1 x 3 @ 135 lbs
5
Thomas
Gaffney
AM WOD 6:45
1 x 3 @ 115 lbs
6
Sage
Hill
AM WOD 5:30
1 x 3 @ 110 lbs
7
Jason
Hoy
AM WOD 6:45
1 x 3 @ 105 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
1 x 3 @ 115 lbs
90,95,100,105,110 *120PR
2
Abby
Bassie
AM WOD 6:45
2 x 3 @ 85 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 3 @ 70 lbs
4
Rachel
Furnari
AM WOD 5:30
6 x 3 @ 45 lbs
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