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Components
Power Snatch
Hang 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
Monday, October 26th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
29 (18/11)
Workout
Monday, October 26th
Warm-up
2 Rounds:
10 Cal Bike/ Row
5x Barbell Snatch Grip RDL
5x Barbell Hang Muscle Snatch
5x Barbell Hang Power Snatch
Strength
Power Snatch (5x1)
Power Snatch
A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Snatch
Hang Power Snatch
B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Goal is to go 5-10lbs heavier than last time (10/14)
Metcon
Metcon (Time)
For Time:
50,40,30,20,10 reps of:
Cal Bike or Row
10x DB Snatch after each set. 50/35
Time Cap: 20 minutes.
Accessory work
3 sets
45 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
45 sec Single Arm DB Overhead Hold (R)
-15 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 26, 2020
Male Clients
1
Jonathan
Longdon
PM WOD 4:45
5 x 1 @ 165 lbs
125/135/145/155/165
1
Mauricio
Somarribas
AM WOD 5:30
5 x 1 @ 165 lbs
2
Andy
Relford
PM WOD 4:45
5 x 1 @ 150 lbs
3
Mark
Fuentes
PM WOD 6:00
5 x 1 @ 145 lbs
4
Adam
Gross
PM WOD 6:00
5 x 1 @ 135 lbs
4
Tim
Warner
PM WOD 3:30
5 x 1 @ 135 lbs
4
Zach
Smith’
AM WOD 5:30
5 x 1 @ 135 lbs
100, 115, 125, 130, 135
5
Casey
Link
AM WOD 11:30
5 x 1 @ 130 lbs
105,115,115,125
6
Jayce
Mawson
AM WOD 6:45
5 x 1 @ 125 lbs
6
Michael
Simpson
PM WOD 4:45
5 x 1 @ 125 lbs
7
Christian
Gomez
PM WOD 3:30
5 x 1 @ 115 lbs
8
Private
AM WOD 5:30
5 x 1 @ 105 lbs
9
Marshall
Mortley
AM WOD 6:45
5 x 1 @ 95 lbs
10
Jason
McDermott
AM WOD 6:45
5 x 1 @ 85 lbs
10
Joseph
Ulibarri
AM WOD 5:30
5 x 1 @ 85 lbs
75,80,85,75,80
11
Kevin
Yarritu
PM WOD 6:00
5 x 1 @ 0 lbs
11
marcus
ardiel
AM WOD 6:45
1 x 1 @ 165 lbs
11
Michael
Walsh
PM WOD 4:45
1 x 1 @ 165 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
5 x 1 @ 100 lbs
85 90 95 100 100
2
Crystal
Himeur
AM WOD 6:45
5 x 1 @ 95 lbs
2
Danielle
Walker
PM WOD 3:30
5 x 1 @ 95 lbs
3
Liz
Russo
PM WOD 3:30
5 x 1 @ 90 lbs
75,80,85,85
4
Lily
Johnson
PM WOD 3:30
5 x 1 @ 85 lbs
60,65,70,75,85
5
Sarah
Lujan
PM WOD 6:00
7 x 1 @ 75 lbs
55,60,65,70,75
5
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 75 lbs
6
Sara
Fellows
AM WOD 5:30
5 x 1 @ 70 lbs
7
Rachel
Furnari
AM WOD 5:30
5 x 1 @ 65 lbs
8
Betsy
Hyde
AM WOD 5:30
5 x 1 @ 55 lbs
8
Jann
Kindel
AM WOD 6:45
5 x 1 @ 55 lbs
40/45/50/ Failed on 60 Back down to 55
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