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Components
Power Snatch
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
Friday - 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):
8 (7/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10x2)
Power Snatch
2 EMOM 10 MIN HAP
Metcon
Metcon (No Measure)
0-5min.
1 Round:
400m Run
500m Row
5-10min.
21-15-9
KB Deadlifts 70/53s
Box Jumps 24/20"
10-15min.
1 Round:
400m Run
500m Row
15-20min.
100 Ball Slams 30/20lb.
*Goal is 100.
If you finish early you can rest until next round starts
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Then,
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 18, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 2 @ 135 lbs
135x5,155x4,175x1
1
Pete
Bosler
PM WOD 4:30
10 x 2 @ 135 lbs
2
Josh
Meeks
PM WOD 3:30
10 x 2 @ 115 lbs
2
Matthew
Long
AM WOD 5:30
10 x 2 @ 115 lbs
3
Sean
Hulsey
PM WOD 3:30
10 x 2 @ 105 lbs
Push knees forward. Pinch shoulders. Punch.
4
Jason
Hoy
AM WOD 6:30
10 x 2 @ 95 lbs
5
Sean
Chinana
AM WOD 11:30
6 x 2 @ 155 lbs
4x135
Female Clients
1
Annashia
Shera
AM WOD 5:30
10 x 2 @ 25 lbs
Trainer bar
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