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Components
Push Jerk
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 - Bear Canyon CrossFit
Class
(All)
AM WOD 9:00
Strongman Sunday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (2/4)
Workout
Sunday
warm up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (5x5)
Push Jerk
E2M
5×5 @ 65%
Metcon
Metcon (AMRAP - Reps)
AMRAP 20 Minutes
Run 400m
18 Hang Alt DB CnJ 50/35lbs
8 Bar Muscle Ups
This should be 20 pretty continuous minutes of movement for those of you who need the conditioning. Consider switching arms with the KB more often than needed to keep your grip and pull as fresh as possible for the muscle ups.
Scale Accordingly
Metcon (No Measure)
3 Sets
:30 Banded Pull Aparts
:30 Slow Scap Push Ups
:30 Crossover Symmetry 90/90
Rest as needed between movements and rounds
ROMWOD
MOBILITY
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 01, 2019
Male Clients
1
Jason
Hoy
AM WOD 9:00
5 x 5 @ 135 lbs
2
Matthew
Long
AM WOD 9:00
5 x 5 @ 115 lbs
Female Clients
1
MEGAN
ROMERO
AM WOD 9:00
5 x 5 @ 110 lbs
2
Brittany
Gillis
AM WOD 9:00
5 x 5 @ 95 lbs
2
Delise
Hoy
AM WOD 9:00
5 x 5 @ 95 lbs
3
Erika
Thomenius
AM WOD 9:00
5 x 5 @ 65 lbs
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