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Components
Power Snatch
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
Thursday - 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):
15 (7/8)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10x1)
Power Snatch
Power Snatch
EMOM for 10 Minutes
1 Rep @ 80%
These reps should be clean, snappy, and easy. We’re just priming you to move fast and well, so don’t creep up in weight. Get it done and move on.
Metcon
Metcon (Time)
20 Rounds
5 HSPU
3 TTB
1 Squat clean 225/155
17min TC
Scale Accordingly
Extra Credit
Metcon (Calories)
:30/:30 10 rounds AAB/Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 10, 2019
Male Clients
1
Michael
Salcido
PM WOD 4:30
10 x 1 @ 175 lbs
2
Colton
Deeter
PM WOD 5:30
10 x 1 @ 155 lbs
3
Jon
Bender
PM WOD 5:30
10 x 1 @ 150 lbs
4
Jonathan
Longdon
AM WOD 5:30
10 x 1 @ 135 lbs
5
Casey
Link
AM WOD 11:30
10 x 1 @ 115 lbs
6
Jason
Hoy
AM WOD 6:30
10 x 1 @ 95 lbs
7
Sean
Hulsey
PM WOD 3:30
10 x 1 @ 80 lbs
Female Clients
1
Christian
Schramm
PM WOD 3:30
10 x 1 @ 165 lbs
2
Amanda
Garcia
PM WOD 3:30
10 x 1 @ 100 lbs
3 @90 3 @95 4 @100
2
Samantha
Jaramillo
PM WOD 3:30
10 x 1 @ 100 lbs
95x3, 100x7
3
Kelli
Watkins
PM WOD 3:30
10 x 1 @ 95 lbs
4
Private
PM WOD 3:30
10 x 1 @ 90 lbs
5
Cassy
Lovato 🕊
PM WOD 3:30
10 x 1 @ 80 lbs
6
Abby
Bassie
PM WOD 5:30
10 x 1 @ 75 lbs
7
Gloria
Lopez
PM WOD 6:30
10 x 1 @ 60 lbs
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