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Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Hibernation WOD Day #11 - Bear Canyon CrossFit
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Hibernation WOD Day #11
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Seated Z Press
7 EMOM 10 Min
If not super heavy work for :45
HAP
Weights, DB, KB, Full Hydro Flask,Bottles of wine, Big Rock, or anything else
Metcon
Metcon (No Measure)
5 Sets
In 3min, complete
20 DB KB or odd object snatch (single arm 10/10)( barbell 10 PS)
20 DB or odd object Push Press (10 left/10 right) 10 Barbell
20 DB/KB odd object Front Sqaut (10 left/10 right) 10 Barbell
MAX EFFORT HRPU
1min Rest between sets
*a full hydroflask is a great option to use for this workout/wine bottle/barbell etc
*score is AVERAGE time of all five sets (if capped on any set, add 0:01 for each rep not completed)
Extra Credit
Metcon (No Measure)
50 Sit up press with odd object/KB/DB/Barbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 27, 2020
Male Athletes
Female Athletes
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