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Components
Power 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
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):
10 (6/4)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (10X1)
Power Clean
Power Clean and Jerk
EMOM for 10 Minutes
1 Rep @ 82.5%
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 (2 Rounds for time)
10 min to finish (Running clock)...
10-20-30-40
Front Rack KB Step Ups 70/53lb. (holding 1 KB anyhow and stepping onto a 24/20" box)
20-40-60-80
Double Unders
Rest 3min (So start at 13min mark)
10 min to finish (Stop at 23)...
10-20-30-40
Push-Ups
American KB Swings 70/53lb.
If you finsih early you still wait until the 13 min to start PU/KBS
Extra Credit
Metcon (No Measure)
Couch Stretch 2:00/side
Gut Smash 4:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 17, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 1 @ 205 lbs
2
Adam
Jones
PM WOD 6:30
10 x 1 @ 155 lbs
3
Jason
Hoy
AM WOD 6:30
10 x 1 @ 125 lbs
4
Mauricio
Somarribas
AM WOD 5:30
10 x 1 @ 115 lbs
5
JP
Bowdoin
PM WOD 4:30
10 x 1 @ 95 lbs
6
Colton
Deeter
PM WOD 4:30
5 x 1 @ 205 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 5:30
10 x 1 @ 130 lbs
115x3, 120x3, 125x3, 130x1
2
Cassy
Lovato 🕊
PM WOD 3:30
10 x 1 @ 115 lbs
Pc and jerk
3
Andie
Pine
PM WOD 6:30
10 x 1 @ 65 lbs
4
Annashia
Shera
PM WOD 6:30
10 x 1 @ 35 lbs
Trainer bar + weight
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