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Components
Power Snatch
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Personal Training
Private Coaching
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Sunday, November 8th - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Sunday, November 8th
Warm-up
2min Bike or Row
then
2 sets
12 Step ups
10 PVC Overhead Squats
30 sec Plank Hold
Strength
Power Snatch (6x1)
Power Snatch
A) 3 Position Power Snatch
1 Complex Every 2mins x 6 sets
(Floor, Above the Knee, Hip)
Stay light and snappy
Don't drop the bar until the 3rd snatch is complete
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
25 Power Cleans @ 155/105
50 Box Jump Overs 24/20
25 Power Cleans @ 155/105
50 Cal Bike or Row
Accessory work
3 Sets
30 sec DB Front Raises
-15 sec rest-
30 sec DB Lateral Raises
-15 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, November 08, 2020
Male Clients
1
Joseph
Ulibarri
WOD: 9:00 AM
6 x 1 @ 75 lbs
2
Michael
Walsh
WOD: 9:00 AM
1 x 1 @ 155 lbs
Female Clients
1
Lily
Johnson
WOD: 9:00 AM
6 x 1 @ 80 lbs
65,70,70,75,80,80
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