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Components
Clean Pull + Hang Cle ...
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Friday March 12th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (10/13)
Workout
Friday March 12th
Strength
A: Clean Pull + Hang Clean ( 2+1 )
Every :90 x 7 sets
start at 70% and build
*Use the same effort in the pulls as the clean. Dont get lazy on the pulls to be fresh for the clean.
Metcon (AMRAP - Rounds and Reps)
18 Min AMRAP:
5 FSQ (185/125)
400m Row/Run or 35/30 Cals
10 FSQ
400m Row
15 FSQ
400m Row
Accessory work
3x 30 on 30 off
Sandbag Bear Hug Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 12, 2021
Male Clients
1
Jonathan
Longdon
PM WOD 4:45
1 x 3 @ 260 lbs
215 up to 260
2
Mark
Fuentes
PM WOD 4:45
1 x 3 @ 235 lbs
3
Mark
Smith
AM WOD 5:30
1 x 3 @ 225 lbs
4
marcus
ardiel
AM WOD 5:30
1 x 3 @ 215 lbs
5
Eric
Glarborg
PM WOD 6:00
1 x 3 @ 205 lbs
5
Zach
Smith'
AM WOD 5:30
1 x 3 @ 205 lbs
Up from 155
6
Thomas
Gaffney
AM WOD 6:45
1 x 3 @ 190 lbs
Started at 155
7
Fernando
Monreal
AM WOD 11:30
7 x 3 @ 145 lbs
Started 125,125,125 125,145,145,125
8
Joseph
Ulibarri
AM WOD 5:30
1 x 3 @ 130 lbs
Targeted 135. Built from 95
9
Ed
Furnari
AM WOD 5:30
1 x 3 @ 115 lbs
75,85,95,105,110,115,115
Female Clients
1
Amity
Livingston
AM WOD 11:30
1 x 3 @ 192 lbs
I was using some KG plates, hence the weird number
2
Savanna
Yaegle
AM WOD 11:30
1 x 3 @ 180 lbs
3
Danielle
Walker
PM WOD 3:30
1 x 3 @ 145 lbs
3
Samantha
Jaramillo
AM WOD 11:30
1 x 3 @ 145 lbs
95 105 115 125 135 140 145
4
Kelsey
Vigil
AM WOD 5:30
7 x 3 @ 135 lbs
4
Lily
Johnson
AM WOD 11:30
1 x 3 @ 135 lbs
from 85
5
Liz
Russo
AM WOD 11:30
1 x 3 @ 125 lbs
5
Natalie
surran
AM WOD 5:30
1 x 3 @ 125 lbs
Tried 130 didn’t make it
6
Tessa
Graham
PM WOD 4:45
1 x 3 @ 105 lbs
7
Rachel
Furnari
AM WOD 6:45
1 x 3 @ 95 lbs
8
Sara
Fellows
AM WOD 5:30
1 x 3 @ 90 lbs
9
Jann
Kindel
AM WOD 6:45
1 x 3 @ 80 lbs
10
KRISTIAN
FAZIO
AM WOD 5:30
1 x 3 @ 75 lbs
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