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Components
Push Jerk
Metcon
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 - 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):
12 (6/6)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4x4)
Push Jerk
Push Jerk
4×4 @ 80%
E2M
Use blocks if possible
If you’re going with a "touch and go" style for the heavier work, reps 2-4 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality.
Metcon
Metcon (Time)
3 Rounds
30 Alt in place Overhead Lunge Steps 95/65lbs
40/30 Calories on AAB
*More Options:
Less weight on Lunge Steps
Calories on any machine
Scale Accordingly
Extra Credit
Metcon (Time)
3 Rounds
24 Burpees to a 6″ Target
Rest 2:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 09, 2019
Male Clients
1
Jon
Bender
PM WOD 5:30
4 x 4 @ 185 lbs
F*cking Ouch!
1
Sean
Chinana
AM WOD 11:30
4 x 4 @ 185 lbs
2
Eric
Glarborg
AM WOD 11:30
4 x 4 @ 145 lbs
3
Mark
Fuentes
PM WOD 5:30
4 x 4 @ 135 lbs
4
Jason
Hoy
AM WOD 6:30
4 x 4 @ 115 lbs
5
Private
AM WOD 11:30
4 x 4 @ 105 lbs
Female Clients
1
Carly
Newlands
PM WOD 3:30
4 x 4 @ 175 lbs
2
Shanda
Diantonio
AM WOD 11:30
4 x 4 @ 135 lbs
3
Samantha
Jaramillo
PM WOD 3:30
4 x 4 @ 105 lbs
4
Stacie
Davis
PM WOD 4:30
4 x 4 @ 85 lbs
5
Angelica
Lopez
AM WOD 11:30
4 x 4 @ 52 lbs
6
Cassy
Lovato 🕊
PM WOD 5:30
2 x 4 @ 110 lbs
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