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Components
Power Snatch
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
Tuesday December 8th, 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
WOD: 9:30 AM
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):
18 (12/6)
Workout
Tuesday December 8th, 2020
Warm-up
2min Bike or Row
-then-
2 Sets
12 Banded OHS
10 Kip Swings
10 Push Ups
20 sec Side Plank L/R
Strength
Power Snatch
Power Snatch
3 Pos. Power Snatch Complex
1 Hi + 1 Mid + 1 Low Hang
2 Complexes E2MOM x 6 sets
Building between 55-65%
Light & smooth reps
*Each Complex is 1 rep
Only drop bar between complexes if needed.
Metcon
Metcon (Time)
150 DU
-then-
3 Rounds
21 OHS 75/55
21 Burpees Over Bar
-then-
150 DU
*22min Time Cap
1:1 Single Unders to DU
Scale to keep effort high.
Accessory work
3 Sets
20 Banded Face Pulls
20 sec Plate Overhead Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 08, 2020
Male Clients
1
Jonathan
Longdon
PM WOD 3:30
6 x 2 @ 135 lbs
Up to 135
2
Marshall
Mortley
AM WOD 6:45
6 x 2 @ 115 lbs
3
Zach
Smith'
AM WOD 5:30
6 x 2 @ 105 lbs
95, 95, 100, 100, 105, 105
4
Adam
Gross
PM WOD 6:00
6 x 2 @ 95 lbs
4
Andy
Relford
PM WOD 4:45
6 x 2 @ 95 lbs
4
Casey
Link
AM WOD 11:30
6 x 2 @ 95 lbs
4
Christian
Gomez
PM WOD 4:45
6 x 2 @ 95 lbs
4
Jayce
Mawson
AM WOD 6:45
6 x 2 @ 95 lbs
5
Ryan
Katona
PM WOD 4:45
6 x 2 @ 85 lbs
6
Joseph
Ulibarri
AM WOD 5:30
6 x 2 @ 75 lbs
65x2, 70x2, 75x2
7
Michael
Simpson
PM WOD 4:45
6 x 2 @ 65 lbs
8
marcus
ardiel
AM WOD 6:45
2 x 2 @ 135 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
6 x 2 @ 95 lbs
2
Samantha
Jaramillo
AM WOD 6:45
6 x 2 @ 85 lbs
70 70 70 75 80 85
3
Natalie
Dalton
AM WOD 5:30
6 x 2 @ 65 lbs
4
Rachel
Furnari
AM WOD 6:45
6 x 2 @ 50 lbs
5
Sarah
Lujan
PM WOD 6:00
3 x 2 @ 55 lbs
First 3 sets were at 50lb
5
Abby
Bassie
PM WOD 4:45
1 x 2 @ 65 lbs
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