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Components
Push Press (Behind th ...
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Monday - 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
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (Behind the Neck) (5x8)
Every :90 For 5 Sets
8 Push Press
Start around 70% and work up if they are fast and efficient
Remember to extend your knees to stand up straight instead of throwing your hips forward and getting onto your toes and overextended.
Metcon
Metcon (AMRAP - Reps)
AMRAP 16 Minutes
10 Power Snatch 95/65lbs
10 PVC Ab Mat Sit Ups
60 Double Unders
Don’t be fooled by the intentionally manageable sets because they quickly turn into a lot of reps. A smooth steady pace with a focus on transitions will serve you much better than frantic sets and large rest periods.
Extra Credit
Metcon (No Measure)
3×10
Barbell RDLs
4×15
DB Bench Press
5×20
Reverse Hyper @ 25% 1RM Back Squat
(Ask a coach if you don't know how to use this machine)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 06, 2020
Male Clients
1
David
Rosewater
PM WOD 4:30
5 x 8 @ 105 lbs
1
Rob
Keene
PM WOD 5:30
5 x 8 @ 105 lbs
2
Jason
Hoy
AM WOD 6:30
5 x 8 @ 95 lbs
3
Paul
L'Esperance
PM WOD 6:30
5 x 8 @ 85 lbs
3
Ryan
Bresson
PM WOD 6:30
5 x 8 @ 85 lbs
75, 75, 85, 95, 85
3
Sean
Hulsey
PM WOD 3:30
5 x 8 @ 85 lbs
4
Bob
Rausch
AM WOD 6:30
5 x 8 @ 45 lbs
Female Clients
1
Amanda
Garcia
AM WOD 11:30
5 x 8 @ 70 lbs
55, 60, 65, 70x2
2
Abby
Bassie
PM WOD 6:30
5 x 8 @ 65 lbs
2
Private
PM WOD 3:30
5 x 8 @ 65 lbs
3
Delise
Hoy
AM WOD 6:30
5 x 8 @ 60 lbs
4
Erica
L'Esperance
PM WOD 6:30
5 x 8 @ 45 lbs
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