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Components
Strict Press
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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WOD
Date
Workout
Tuesday - 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):
15 (10/5)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (7x5)
Strict Press
7×5
E:90
70% Across
Press like it’s 90%
To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible. Feel free to split these two lifts into two separate sessions or space them between your other training pieces.
Metcon
Metcon (Time)
2 Rounds
12-9-6
Squat Snatch 115/75lbs
Box Jump Overs 24/20″
Rest 1:00
This is a perfect piece to work on a metcon style squat snatch, which minimizes hip extension, leg fatigue, and increases overall cycle time. Plan to do each set unbroken at this weight and rep scheme.
Extra Credit
Metcon (No Measure)
Farmers Carry 70/53KB
3x 200m
Rest 3-5 Minutes
Sandbag Bear Hug Step Through Lunges
4×15
(2 Full Sets Per Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 03, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
7 x 5 @ 165 lbs
2
Matthew
Akers
PM WOD 6:30
7 x 5 @ 125 lbs
3
marcus
ardiel
AM WOD 6:30
7 x 5 @ 115 lbs
3
Private
PM WOD 5:30
7 x 5 @ 115 lbs
4
Pete
Bosler
AM WOD 11:30
7 x 5 @ 105 lbs
5
Brandon
Ashcraft
PM WOD 4:30
7 x 5 @ 95 lbs
5
Jason
Hoy
AM WOD 6:30
7 x 5 @ 95 lbs
6
Josh
Meeks
PM WOD 3:30
7 x 5 @ 75 lbs
6
Sean
Hulsey
PM WOD 3:30
7 x 5 @ 75 lbs
7
Colton
Deeter
PM WOD 6:30
3 x 5 @ 115 lbs
Female Clients
1
Shanda
Diantonio
PM WOD 3:30
7 x 5 @ 95 lbs
2
Samantha
Jaramillo
PM WOD 3:30
7 x 5 @ 70 lbs
3
AK
Jimenez
PM WOD 6:30
7 x 5 @ 45 lbs
4
Abby
Bassie
PM WOD 6:30
4 x 5 @ 55 lbs
4
Robin
Molina
PM WOD 3:30
4 x 5 @ 65 lbs
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