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Components
Power Snatch + Hang S ...
Nasty Girls
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
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
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 (5/9)
Workout
TGIF
Strength
Power Snatch + Hang Snatch (6x1)
6x1 every :90 Build to a moderate weight and maintain for all 6 sets.
hang snatch is a full squat
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Sub Muscles for
Banded muscle up transitions on low rings.
or 7 Pullups + 7 Ring Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
1
Stephen
Johnston
AM WOD 11:30
6 x 1 @ 175 lbs
2
Michael
Keller
AM WOD 5:30
6 x 1 @ 155 lbs
155 for all sets.
3
Marshall
Mortley
AM WOD 5:30
6 x 1 @ 135 lbs
145 on last set
4
Jason
Barnes
PM WOD 4:45
6 x 1 @ 105 lbs
5
Jason
Hoy
AM WOD 6:45
6 x 1 @ 95 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 4:45
6 x 1 @ 110 lbs
95/105/110
2
Kelsey
Vigil
AM WOD 5:30
6 x 1 @ 95 lbs
2
Monique
M
AM WOD 5:30
6 x 1 @ 95 lbs
3
Kristina
Metge
AM WOD 5:30
6 x 1 @ 65 lbs
3
Sara
Millspaugh
PM WOD 6:00
6 x 1 @ 65 lbs
3
Sarah
Lujan
PM WOD 4:45
6 x 1 @ 65 lbs
4
Rachel
Furnari
AM WOD 6:45
6 x 1 @ 55 lbs
5
KRISTIAN
FAZIO
AM WOD 5:30
6 x 1 @ 50 lbs
6
Minta
Keller
AM WOD 6:45
6 x 1 @ 35 lbs
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