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Components
Snatch Complex
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 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
Monday
Strength
Snatch Complex (5x1)
1 Sn. Pull + 1 Hang Snatch + 1 Snatch
Every 2mins x 5 sets
Build from 70% to a tough set
This is a normal snatch pull, not a high pull soo keep the arms straight and shrug at the top. Hang snatch is above the knee. This is a full squat for both movements
Metcon (Time)
For Time:
100 WB 20/14
75 HSPU
*scale HSPU to Pike box Pushups or regular pushups. No DB shoulder press today.
Accessory work
3x 600m Run rest 2:00 between
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 25, 2021
Male Clients
1
Stephen
Johnston
AM WOD 11:30
5 x 1 @ 185 lbs
150-160-175-185-185
2
Michael
Keller
AM WOD 5:30
5 x 1 @ 175 lbs
135; 155; 165; 175(F); 175
3
Ross
Dailey
AM WOD 6:45
5 x 1 @ 155 lbs
3
Tim
Warner
PM WOD 3:30
5 x 1 @ 155 lbs
4
Zach
Smith’
AM WOD 5:30
5 x 1 @ 137 lbs
105, 110, 120, 125, 137
5
Jason
Hoy
AM WOD 6:45
5 x 1 @ 105 lbs
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 85 lbs
Worked on speed and form
2
Elizabeth
Gomez
PM WOD 6:00
5 x 1 @ 75 lbs
3
Rachel
Furnari
AM WOD 5:30
5 x 1 @ 60 lbs
4
Kristina
Metge
AM WOD 5:30
5 x 1 @ 55 lbs
4
Minta
Keller
AM WOD 6:45
5 x 1 @ 55 lbs
Started with bar and added 2.5 each round
5
Heidi
Dailey
PM WOD 3:30
5 x 1 @ 45 lbs
6
Sara
Millspaugh
PM WOD 6:00
1 x 1 @ 75 lbs
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