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Components
Overhead Squat
Metcon
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
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):
9 (5/4)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (3RM)
Overhead Squat
As a team of 2,
both partners find a
3RM OHS from the floor* in 12 minutes.
*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.
Metcon
Metcon (AMRAP - Rounds)
Alternating movements with a partner:
AMRAP 16 Minutes
10 Burpee Box Jump Overs 24/20″
15/12 Calorie Ski/Bike/Row
10 Bar Muscle Ups
One person working at a time alternating
P1: burpee box jump overs
P2: ski/Bike/Row
P1: bar muscle ups
P2: burpee box jump overs, etc.
Sub CTB or PU FOR MU
Extra Credit
Metcon (Time)
For time with a partner, switching anytime:
100 KB Snatch 70/53lbs
75 PVC ab Sit Ups
200 Double Unders
75 TTB
100 KB Snatch 70/53lbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 15, 2019
Male Clients
1
Private
PM WOD 4:30
1 x 3 @ 195 lbs
2
marcus
ardiel
AM WOD 6:30
1 x 3 @ 175 lbs
Total with partner is 330.
2
Sean
Chinana
AM WOD 11:30
1 x 3 @ 175 lbs
3
Mark
Fuentes
PM WOD 3:30
1 x 3 @ 165 lbs
4
Matthew
Akers
PM WOD 5:30
1 x 3 @ 125 lbs
Female Clients
1
Gloria
Lopez
PM WOD 4:30
1 x 3 @ 105 lbs
1
Private
PM WOD 3:30
1 x 3 @ 105 lbs
2
Cassy
Lovato 🕊
PM WOD 3:30
1 x 3 @ 95 lbs
3
Robin
Molina
PM WOD 3:30
1 x 3 @ 75 lbs
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