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Components
Power Clean
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):
18 (10/8)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (10x3)
Power Clean
EMOM for 10 Minutes
3 Power Cleans @70-75%
Drop and Reset
Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
40/30 Calorie Bike or 500/400 Row
40 Alt Lunge Steps
40 Wallballs 20/14lbs
Shoot to be off machine and get right to work on the lunges, which should be little more than a continuous leg burn. The real test is how well you can handle the wallball while your legs are pumped.
(Bike Erg 800M)
Extra Credit
Metcon (No Measure)
3×1:00
Plate Pinch AHAP
4×15
V Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 07, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 3 @ 205 lbs
1
Mark
Fuentes
PM WOD 4:30
10 x 3 @ 205 lbs
2
Matthew
Akers
PM WOD 6:30
10 x 3 @ 165 lbs
2
Pete
Bosler
AM WOD 11:30
10 x 3 @ 165 lbs
3
Ryan
Bresson
PM WOD 6:30
10 x 3 @ 155 lbs
5 rds @ 135, 5 @ 155
4
Jason
Hoy
AM WOD 6:30
10 x 3 @ 135 lbs
5
Andy
Relford
PM WOD 5:30
10 x 3 @ 125 lbs
6
Josh
Meeks
PM WOD 3:30
10 x 3 @ 105 lbs
6
Sean
Hulsey
PM WOD 3:30
10 x 3 @ 105 lbs
7
Jon
Bender
PM WOD 5:30
1 x 3 @ 220 lbs
3x185; 3x195; 2x205; 1x215
Female Clients
1
Christian
Schramm
PM WOD 4:30
10 x 3 @ 205 lbs
2
Shanda
Diantonio
PM WOD 3:30
10 x 3 @ 145 lbs
3
Amanda
Garcia
PM WOD 4:30
10 x 3 @ 115 lbs
3
Private
PM WOD 3:30
10 x 3 @ 115 lbs
4
Abby
Bassie
PM WOD 6:30
10 x 3 @ 105 lbs
5
Delise
Hoy
AM WOD 6:30
10 x 3 @ 95 lbs
6
Jenna
Archuleta
AM WOD 6:30
10 x 3 @ 90 lbs
7
Angelica
Lopez
AM WOD 11:30
10 x 3 @ 65 lbs
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