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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
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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