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Components
Squat Snatch
Clean
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):
12 (5/7)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Snatch (5x3)
Squat Snatch
t Snatch
5×3 @ 82.5%
E2M
Drop and Reset
Rest as needed
Focus on perfect reps, taking a solid 2-3 minutes of rest between sets. Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.
Metcon
Clean (Max Effort)
Clean
AMRAP 6 Minutes
Clean and Jerk 135/95lbs
A gross little twist on 11.3 for you OGs out there. Who’s got double Grace?
Extra Credit
Metcon (1 Rounds for time)
Every 6:00 x 3
60 Double Unders
30 S-Arm DB Hang Clean and Jerk 50/35lbs
3 Rope Climbs
Rest remainder
4 Minute Cap Each Round
*More Options
Lighter DB
Fewer Rope Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
5 x 3 @ 155 lbs
2
Matthew
Akers
PM WOD 5:30
5 x 3 @ 115 lbs
3
Private
PM WOD 6:30
5 x 3 @ 85 lbs
3
Sean
Hulsey
PM WOD 3:30
5 x 3 @ 85 lbs
Keep tension throughout.
4
Adam
Jones
PM WOD 5:30
5 x 3 @ 75 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 4:30
5 x 3 @ 115 lbs
2
Samantha
Jaramillo
PM WOD 3:30
5 x 3 @ 90 lbs
3
Amanda
Garcia
PM WOD 3:30
5 x 3 @ 85 lbs
3
Katherin
Marín
PM WOD 6:30
5 x 3 @ 85 lbs
4
Cassy
Lovato 🕊
PM WOD 3:30
5 x 3 @ 75 lbs
5
Angelica
Lopez
AM WOD 6:30
5 x 3 @ 52 lbs
6
Abby
Bassie
PM WOD 6:30
0 x 0 @ 0 lbs
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