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Components
Snatch
Metcon
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
Wednesday - 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):
8 (4/4)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (10x1)
Snatch
1 Complex EMOM 10 Min
1 Power Snatch, then 1 Hang Power Snatch, then 1 Squat Snatch
Scale Accordingly
Metcon
Metcon (Time)
In 12min, complete as much as possible of:
10-20-30
TTB
Push jerk 155/115
Back squat
*one bar per athlete; push jerk and back squat must be same weight and taken from ground
Scale Accordingly
Extra Credit
Metcon (AMRAP - Reps)
AMRAP 3 Minutes
Wallballs 20/14lbs
Rest 2:00
AMRAP 3 Minutes
Burpee Box Jump Over 24/20″ (facing box)
Rest 2:00
AMRAP 3 Minutes
KB Snatch 53/35lbs
*More Options:
Burpee Step Overs instead of Jumping
Lighter KB for Snatch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 26, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 1 @ 135 lbs
2
Christopher
Salcido
AM WOD 5:30
10 x 1 @ 115 lbs
5@115/4@135/1@145
3
Michael
Salcido
PM WOD 4:30
10 x 1 @ 105 lbs
4
Bob
Rausch
AM WOD 6:30
10 x 1 @ 55 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
10 x 1 @ 85 lbs
80x8
2
Kelli
Watkins
PM WOD 5:30
10 x 1 @ 75 lbs
3
Cassy
Lovato 🕊
PM WOD 3:30
10 x 1 @ 65 lbs
3
Stacie
Davis
PM WOD 5:30
10 x 1 @ 65 lbs
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