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Components
Strict Press
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
Tuesday - 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):
12 (7/5)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (5x10)
Strict Press
5×10
E2M
Build across sets, maintain speed.
Metcon
Metcon (AMRAP - Rounds)
AMRAP 13 Minutes
10 Clean and Jerk 115/75lbs
20 Wallballs 20/14lbs
30 Double Unders
*Target Score: 6-9 rounds
Scale Accordingly
60SU
Extra Credit
Metcon (No Measure)
3 Sets
Max Rep Strict HSPU
Right into
Max Rep Kipping HSPU
Right into
Max Duration HS Hold (1:00 cap)
Rest as needed between sets
Beat your strict and kipping rep totals from week 1.
*Modification Options
– Start with push ups instead of SHSPU, then perform kipping HSPU and the HS hold.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 10, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
5 x 10 @ 135 lbs
2
Jonathan
Longdon
AM WOD 5:30
5 x 10 @ 105 lbs
3
Pete
Bosler
AM WOD 11:30
5 x 10 @ 95 lbs
4
Jason
Hoy
AM WOD 6:30
5 x 10 @ 85 lbs
5
Sean
Hulsey
PM WOD 3:30
5 x 10 @ 70 lbs
65, 70, 70, 65, 65
6
Bob
Rausch
AM WOD 6:30
5 x 10 @ 40 lbs
7
Private
PM WOD 5:30
1 x 10 @ 110 lbs
Female Clients
1
Christian
Schramm
PM WOD 4:30
5 x 10 @ 100 lbs
2
Delise
Hoy
AM WOD 6:30
5 x 10 @ 60 lbs
3
AK
Jimenez
PM WOD 3:30
5 x 10 @ 55 lbs
3
Brittany
Gillis
PM WOD 4:30
5 x 10 @ 55 lbs
4
Angelica
Lopez
AM WOD 11:30
5 x 10 @ 40 lbs
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