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Components
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
BCCF Classic - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:00
AM WOD 10:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
BCCF Classic
Warm-up
Trainers Choice (No Measure)
5-7min stretching
2min bike
Then
2 rounds
10 goblet squats
10 ground to overhead w/ plate
30 sec plate jumps (like the toe taps)
Wod prep
2 rounds @ workout pace
5 thrusters
5 burpees over bar
-rest 5ish Mins-
Do wod
Trainers Choice (No Measure)
5-7min stretching
2min bike
Then
2 rounds
10 goblet squats
10 ground to overhead w/ plate
30 sec plate jumps (like the toe taps)
Wod prep
2 rounds @ workout pace
5 thrusters
5 burpees over bar
-rest 5ish Mins-
Do wod
Metcon
Metcon (Time)
10-1 Thruster
7 Burpee Over Bar
Elite 115/85
Masters 95/65
RX 95/65
Scaled 75/55 (Can seep over bar)
Remember to film the WOD if you are planning on placing in the top for qualifier
Extra Credit
Metcon (No Measure)
Bingo
or
10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar
rest 5:00 then pull ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 14, 2020
Male Clients
1
Jason
Hoy
AM WOD 8:00
17:41
Scaled
Female Clients
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