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Components
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
Wednesday - 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):
5 (3/2)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6x6)
Snatch
Every 2 Minutes For 12 Minutes
6 Touch and Go Squat Snatch
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-5: Build. Stay smooth.
Set 6: Back down to opening weight. End with perfect reps.
These touch and go sessions are meant to get you more comfortable cycling that moderate-heavy weight and learn to do so without dancing all over the gym. Bar path and smooth reps are your focus.
Metcon
Metcon (AMRAP - Reps)
Every 3:30 Until Failure
10 Wallballs 20/14lbs
Run 400m
Add 10 wallballs each round.
Stop if you complete the round of 60 wallballs and 400m run.
Score is total wallballs.
If you fail a round go down a round and keep going until the entire class is done
The wallballs will be almost entirely an inconvenient buy-in every round, where your window to run will get smaller and smaller. This piece can definitely be finished with the right blend of fitness and grit, and is for athletes who need work on the latter as well as aerobic CrossFit-style grunt work.
Extra Credit
Metcon (No Measure)
Optional Accessories – For Completion
Weighted Plank Hold
3x 1:00
Rest as needed
Seated Alternating DB Curls
4×16
(8 Per Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
6 x 6 @ 135 lbs
Squat snatch touch and go
2
Jason
Hoy
AM WOD 6:30
6 x 6 @ 85 lbs
3
Private
PM WOD 5:30
1 x 6 @ 145 lbs
Female Clients
1
Amanda
Garcia
PM WOD 4:30
6 x 6 @ 65 lbs
65,70,75
2
Angelica
Lopez
AM WOD 11:30
6 x 6 @ 32 lbs
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