Show Workout in Full Screen
Auto Scroll Page
Components
Power Snatch
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Sunday January 3rd - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Sunday January 3rd
Warm-up
Strength
Power Snatch
Power Snatch
A) 3 Position Power Snatch Complex
Complete 2 complexes
Every 2mins x 5 sets
Building BETWEEN 68-75%
1 rep Low Hang PS (Below the knee)
1 rep Mid Hang PS (Above the knee)
1 rep High Hang PS (From the hip)
Drop & reset after each complex
Keep each lift quick & snappy
No ugly lifts!
Metcon
Metcon (Time)
For Time
33 Close Grip Bench Press
20 Calories
27 Close Grip Bench Press
20 Calories
21 Close Grip Bench Press
20 Calories
15 Close Grip Bench Press
20 Calories
9 Close Grip Bench Press
Scaled: 95/65
RX: 135/85
RX+: 155/105
20min Time Cap
Accessory work
3 Sets
15 Bent Over Barbell Row
30 sec Plate Overhead Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 03, 2021
Male Clients
1
Joseph
Ulibarri
WOD: 9:00 AM
5 x 2 @ 85 lbs
65, 70, 75, 80, 85 Took a couple tries on the high hang at 85
Female Clients
1
Lily
Johnson
WOD: 9:00 AM
5 x 2 @ 70 lbs
55,60,60,65,70
Loading...
Powered By Wodify