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Components
Clean and Jerk
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
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):
13 (4/9)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (12x1)
Clean and Jerk
Power Clean + Split Jerk
EMOM for 12 Minutes
1 Rep @ 70-80%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
200m Run
6 Muscle Ups
*More Options:
Bar Muscle Ups instead of Ring MU or
Pu and Dips
Scale Accordingly
Extra Credit
Metcon (Time)
4 Rounds
AAB 12/8 Calories
10 Hang Power Cleans 135/95lbs
8 Lateral Bar Burpees
Rest 2:00
This is a good piece to practice the bounce clean under a little bit of fatigue. Sprint through these rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 18, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
12 x 1 @ 275 lbs
225x4,245x6,275x2
2
Matthew
Long
AM WOD 5:30
12 x 1 @ 145 lbs
3
Jason
Hoy
AM WOD 6:30
12 x 1 @ 135 lbs
Added to 135x2
4
Sean
Hulsey
AM WOD 6:30
12 x 1 @ 115 lbs
High elbows. Fast turnover.
Female Clients
1
Christian
Schramm
PM WOD 4:30
12 x 1 @ 235 lbs
225x6,235x6
2
Savanna
Yaegle
PM WOD 4:30
12 x 1 @ 165 lbs
Worked up from 125
3
Kelli
Watkins
PM WOD 5:30
12 x 1 @ 140 lbs
Worked up to 140 x 2
4
Crystal
Himeur
AM WOD 11:30
12 x 1 @ 115 lbs
new pr
5
Amanda
Garcia
PM WOD 5:30
12 x 1 @ 105 lbs
4 sets @105 4 sets @115 2 sets @125 2 sets @140
6
Robin
Molina
PM WOD 3:30
12 x 1 @ 100 lbs
7
Lauren
Salcido
PM WOD 3:30
12 x 1 @ 85 lbs
8
Delise
Hoy
PM WOD 3:30
12 x 1 @ 75 lbs
9
Angelica
Lopez
AM WOD 5:30
12 x 1 @ 57 lbs
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