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Components
Clean
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
Monday - 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):
18 (8/10)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (1RM)
Clean
Take 12 Min
Misfit Clean Complex 2.0
Find 1RM
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
The 2.0 Misfit Clean Complex forces you to find your speed under the bar. The big pull of the first two power cleans can leave your legs and grip fatigued. Get under the bar fast during your Squat Cleans and stick the Split Jerk
If found early drop weight and work on technique
Metcon
Metcon (Time)
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans 155/105lbs
14 Minute Cap
*More Options:
Less weight on Cleans
Shorter Run distance
Extra Credit
Metcon (AMRAP - Reps)
AMRAP 3:00 x 3
Rest 2:00
20/12 Calories on AAB
Max Muscle Ups in remaining time
*More Options:
Any machine for equal time and effort
Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 23, 2019
Male Clients
1
Jason
Hoy
AM WOD 6:30
1 x 6 @ 115 lbs
2
Pete
Bosler
AM WOD 11:30
1 x 4 @ 165 lbs
3
Bob
Rausch
AM WOD 6:30
1 x 5 @ 85 lbs
4
Andy
Relford
PM WOD 5:30
1 x 1 @ 205 lbs
4
Private
PM WOD 5:30
1 x 1 @ 205 lbs
5
Adam
Jones
AM WOD 11:30
1 x 1 @ 165 lbs
Built by ten from 75, by fives for last two sets
6
Sean
Hulsey
PM WOD 3:30
1 x 1 @ 145 lbs
Heavy. Fast pull under. Stuck in bottom.
7
Luke
Hankner
PM WOD 5:30
1 x 200 @ 0 lbs
Female Clients
1
Christian
Schramm
PM WOD 4:30
1 x 1 @ 245 lbs
2
Angelica
Lopez
AM WOD 11:30
1 x 3 @ 52 lbs
3
Ashli
Saenz
PM WOD 4:30
1 x 1 @ 155 lbs
3
Savanna
Yaegle
PM WOD 4:30
1 x 1 @ 155 lbs
4
Brittany
Gillis
PM WOD 4:30
1 x 1 @ 125 lbs
4
Cassy
Lovato 🕊
PM WOD 3:30
1 x 1 @ 125 lbs
complex
4
Private
PM WOD 3:30
1 x 1 @ 125 lbs
5
Gloria
Lopez
PM WOD 6:30
1 x 1 @ 110 lbs
6
Amanda
Garcia
PM WOD 4:30
1 x 135 @ 0 lbs
Failed at 145
6
Robin
Molina
PM WOD 3:30
1 x 115 @ 0 lbs
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