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Components
Overhead Squat
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 - 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):
2 (1/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (10x5)
5 E 1:30
HAP
Metcon
Metcon (AMRAP - Reps)
"Apocalypse Thou" – For Reps
AMRAP 18 Minutes
Max Rep DB Box Step Overs 50/35s to 24/20″
Every Minute including 0:00, perform 1 Dirty DB Complex 50/35s
A Dirty DB Complex is a: Double DB Deadlift + Double DB Clean and Jerk + a Cluster. The DBs go to the ground for each movement in the complex.
Scale Accordingy
Extra Credit
Metcon (No Measure)
Strict Pull Ups
3×10
Add range of motion as needed
Barbell Overhead Walking Lunge Steps
4×16
8 Per Side
Arms Up Plank
5 x Max Effort
3:00 Cap Per round – 10:00 Total accumulation Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 22, 2020
Male Clients
1
Jason
Hoy
AM WOD 5:30
10 x 5 @ 95 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:30
10 x 5 @ 55 lbs
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