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Components
Snatch
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
Monday, September 21th 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
Monday, September 21th 2020
warm up
2 Rounds:
10 Cal Bike/Row
10x RIng Rows
10x Banded Ohs
:30 FLR
Strength
Snatch (1 Snatch Grip Push Press + 1 Overhead Squat)
Snatch
(0:00-4:30).
Every 90 seconds x 3 sets
*Note, 5 sec Hold at the bottom of the OHS
Note, from the rack.
Rest 1:00. (4:30-5:30).
Snatch (1 Sn. High Pull + 1 Hang Power Sn. + 1 Sn. Balance)
Snatch
(5:30-11:30).
Every 90 seconds x 4 Sets:
Building each set.
Note, start at the heaviest weight for the previous snatch complex.
Metcon
Metcon (2 Rounds for reps)
AMRAP 10:
10x Hang Power Clean 115/75
15x Wall Balls 20/14
Rest 5:00 then...
AMRAP 10:
10x S2OH 115/75
15x Pull Ups
Accessory work
Metcon (Weight)
3 sets
1min Plate Overhead Hold
-1min rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 21, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
3 x 2 @ 155 lbs
2
Jason
Hoy
AM WOD 6:45
3 x 2 @ 95 lbs
2
Sage
Hill
AM WOD 5:30
3 x 2 @ 95 lbs
3
Private
AM WOD 5:30
3 x 2 @ 85 lbs
3
Thomas
Gaffney
PM WOD 3:30
3 x 2 @ 85 lbs
4
Joseph
Ulibarri
AM WOD 5:30
3 x 2 @ 75 lbs
65,70,75
5
Michael
Walsh
PM WOD 6:00
2 x 2 @ 155 lbs
5
Colton
Deeter
PM WOD 6:00
1 x 2 @ 175 lbs
5
Ryan
Katona
PM WOD 4:45
1 x 2 @ 105 lbs
Female Clients
1
Lily
Johnson
PM WOD 3:30
3 x 2 @ 85 lbs
65,75,85
2
Natalie
Dalton
AM WOD 5:30
3 x 2 @ 65 lbs
3
Danielle
Knust
PM WOD 3:30
3 x 2 @ 55 lbs
3
Kelsey
Vigil
AM WOD 5:30
3 x 2 @ 55 lbs
4
Rachel
Furnari
AM WOD 6:45
3 x 2 @ 45 lbs
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