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Components
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
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):
11 (5/6)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10x1)
Power Snatch
Power Snatch
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 (AMRAP - Reps)
AMRAP 8 Minutes
12 OHS 95/65lbs
10 Burpee to 6″ Target
12 American KB Swing 70/53lbs
Too short to come out slow, but too long to sprint. Burpees are going to be the difference maker here, so good luck.
Scale Accordingly
Extra Credit
Metcon (No Measure)
For Completion
Couch Stretch 2:00/side
Gut Smash 4:00
ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 24, 2019
Male Clients
1
Michael
Salcido
PM WOD 4:30
10 x 1 @ 165 lbs
2
Eric
Glarborg
PM WOD 3:30
10 x 1 @ 145 lbs
2
Matthew
Akers
PM WOD 6:30
10 x 1 @ 145 lbs
3
Private
PM WOD 5:30
10 x 1 @ 95 lbs
4
Jon
Bender
PM WOD 5:30
6 x 1 @ 165 lbs
145x4
Female Clients
1
Christian
Schramm
PM WOD 3:30
10 x 1 @ 165 lbs
2
Amanda
Garcia
PM WOD 4:30
10 x 1 @ 100 lbs
3
Private
PM WOD 3:30
10 x 1 @ 90 lbs
4
Brittany
Gillis
AM WOD 5:30
10 x 1 @ 85 lbs
5
Angelica
Lopez
AM WOD 11:30
10 x 1 @ 57 lbs
6
Andie
Pine
PM WOD 4:30
10 x 1 @ 45 lbs
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