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Components
Squat Snatch
Clean
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 - 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):
11 (5/6)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Snatch (5x3)
Squat Snatch
t Snatch
5×3 @ 82.5%
E2M
Drop and Reset
Rest as needed
Focus on perfect reps, taking a solid 2-3 minutes of rest between sets. Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.
Metcon
Clean (Max Effort)
Clean
AMRAP 6 Minutes
Clean and Jerk 135/95lbs
A gross little twist on 11.3 for you OGs out there. Who’s got double Grace?
Extra Credit
Metcon (1 Rounds for time)
Every 6:00 x 3
60 Double Unders
30 S-Arm DB Hang Clean and Jerk 50/35lbs
3 Rope Climbs
Rest remainder
4 Minute Cap Each Round
*More Options
Lighter DB
Fewer Rope Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 14, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
5 x 3 @ 155 lbs
2
Matthew
Akers
PM WOD 5:30
5 x 3 @ 115 lbs
3
Private
PM WOD 6:30
5 x 3 @ 85 lbs
3
Sean
Hulsey
PM WOD 3:30
5 x 3 @ 85 lbs
Keep tension throughout.
4
Adam
Jones
PM WOD 5:30
5 x 3 @ 75 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
5 x 3 @ 90 lbs
2
Amanda
Garcia
PM WOD 3:30
5 x 3 @ 85 lbs
2
Katherin
Marín
PM WOD 6:30
5 x 3 @ 85 lbs
3
Cassy
Lovato 🕊
PM WOD 3:30
5 x 3 @ 75 lbs
4
Angelica
Lopez
AM WOD 6:30
5 x 3 @ 52 lbs
5
Abby
Bassie
PM WOD 6:30
0 x 0 @ 0 lbs
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