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Components
Snatch Complex
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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Legends
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Nicole's Private coaching
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Open Gym
Personal Training
Private Coaching
Savage Saturdays
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SWEAT
WOD
Date
Workout
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
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 (6/8)
Workout
Monday
Strength
Snatch Complex (5x1)
1 Sn. Pull + 1 Hang Snatch + 1 Snatch
Every 2mins x 5 sets
Build from 70% to a tough set
This is a normal snatch pull, not a high pull soo keep the arms straight and shrug at the top. Hang snatch is above the knee. This is a full squat for both movements
Metcon (Time)
For Time:
100 WB 20/14
75 HSPU
*scale HSPU to Pike box Pushups or regular pushups. No DB shoulder press today.
Accessory work
3x 600m Run rest 2:00 between
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 25, 2021
Male Clients
1
Stephen
Johnston
AM WOD 11:30
5 x 1 @ 185 lbs
150-160-175-185-185
2
Michael
Keller
AM WOD 5:30
5 x 1 @ 175 lbs
135; 155; 165; 175(F); 175
3
Ross
Dailey
AM WOD 6:45
5 x 1 @ 155 lbs
3
Tim
Warner
PM WOD 3:30
5 x 1 @ 155 lbs
4
Zach
Smith'
AM WOD 5:30
5 x 1 @ 137 lbs
105, 110, 120, 125, 137
5
Jason
Hoy
AM WOD 6:45
5 x 1 @ 105 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
5 x 1 @ 135 lbs
2
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 85 lbs
Worked on speed and form
3
Elizabeth
Gomez
PM WOD 6:00
5 x 1 @ 75 lbs
4
Rachel
Furnari
AM WOD 5:30
5 x 1 @ 60 lbs
5
Kristina
Metge
AM WOD 5:30
5 x 1 @ 55 lbs
5
Minta
Keller
AM WOD 6:45
5 x 1 @ 55 lbs
Started with bar and added 2.5 each round
6
Heidi
Dailey
PM WOD 3:30
5 x 1 @ 45 lbs
7
Sara
Millspaugh
PM WOD 6:00
1 x 1 @ 75 lbs
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