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Components
Clean and Jerk
Metcon
Settings
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(All)
Bear Canyon CrossFit
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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):
3 (2/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (6x3)
Clean and Jerk
Squat Clean & Split Jerk
6×3 @75-80%
Drop and Reset
E2M
There are few things more metabolically demanding in such a short time than moderate rep clean and jerks. This is just an added benefit to some good old fashioned strength training. Always keep in mind that you play how you practice, so take the time to make every rep worth it.
Metcon
Metcon (AMRAP - Reps)
AMRAP 4 Minutes
21 Burpees to 6″ Target
21 KB Swings 70/53lbs
21 Wallballs 20/14lbs
Rest 2:00
AMRAP 4 Minutes
15 Burpees to 6″ Target
15 KB Swings 70/53lbs
15 Wallballs 20/14lbs
Rest 2:00
AMRAP 4 Minutes
9 Burpees to 6″ Target
9 KB Swings 70/53lbs
9 Wallballs 20/14lbs
All manageable sets, but all movements that make the other more difficult. The swing and the wallball essentially have their own paces dictated for them, which means having the discipline to maintain a consistent burpee pace early on is your goal. As the reps get smaller, transitions become bigger.
Extra Credit
Metcon (No Measure)
4×15
Seated DB Strict Press
5×20
V-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 20, 2020
Male Clients
1
Jason
Barnes
PM WOD 5:30
6 x 3 @ 165 lbs
2
Jason
Hoy
AM WOD 6:30
6 x 3 @ 125 lbs
Push jerk, no split
Female Clients
1
Private
PM WOD 3:30
6 x 3 @ 115 lbs
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