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Components
Strict Press
Strict Press
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
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):
15 (12/3)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (10X4)
4 EMOM 10 Min
60+%
Strict Press (10X4)
4 EMOM 10 Min
60+%
Metcon
Metcon (Time)
50 Front rack lunge (Alternating in place)(135/95)
400m Run
50 TTB
400m Run
50 Front rack lunge
20min TC
Scale Accordingly to finish in time cap
Extra Credit
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 04, 2020
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 4 @ 165 lbs
185x4,165x4,155x2
2
eric
Lucero
PM WOD 4:30
10 x 4 @ 125 lbs
3
Andy
Relford
PM WOD 4:30
10 x 4 @ 115 lbs
3
Michael
Walsh
PM WOD 5:30
10 x 4 @ 115 lbs
3
Sharif
Gray
AM WOD 6:30
10 x 4 @ 115 lbs
4
Jason
Hoy
AM WOD 6:30
10 x 4 @ 105 lbs
7x95,3x105
5
Thomas
Gaffney
AM WOD 5:30
10 x 4 @ 95 lbs
5
Zach
Smith'
AM WOD 5:30
10 x 4 @ 95 lbs
6
Juan
Pedro Mend ...
PM WOD 6:30
10 x 4 @ 85 lbs
7
Darrell
Spitzer
PM WOD 3:30
10 x 4 @ 65 lbs
7
GORDON
THOMPSON
AM WOD 6:30
10 x 4 @ 65 lbs
8
Bob
Rausch
AM WOD 6:30
10 x 4 @ 45 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:30
10 x 4 @ 65 lbs
2
Elizabeth
Gomez
PM WOD 4:30
10 x 4 @ 0 lbs
50lbs
2
Lindsey
Baldwin
PM WOD 4:30
10 x 4 @ 0 lbs
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