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Components
Power Snatch
Hang Power 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
Sunday, October 4th 2020 - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (3/1)
Workout
Sunday, October 4th 2020
warm up
2 Rounds:
10 Cal Bike/ Row
5x Barbell Snatch Grip RDL
5x Barbell Hang Muscle Snatch
5x Barbell OHs
:30 Dead Bug
Strength
Power Snatch (5x1 Complex)
Power Snatch
A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Snatch (2x8-10)
Hang Power Snatch
B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Metcon
Metcon (AMRAP - Rounds and Reps)
3 Sets:
3:00 On/ 2:00 Off:
10x Ohs 95/65
5x Bar Facing Burpees
Note, start off where you finished on previous set.
Accessory work
3 sets
1min Plate Overhead Hold
-1min rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, October 04, 2020
Male Clients
1
Luke
Hankner
WOD: 9:00 AM
5 x 1 @ 145 lbs
2
Travis
Tillery
WOD: 9:00 AM
5 x 1 @ 105 lbs
3
Joseph
Ulibarri
WOD: 9:00 AM
5 x 1 @ 80 lbs
Female Clients
1
Lily
Johnson
WOD: 9:00 AM
5 x 1 @ 80 lbs
60,65,70,75,80
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