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Components
Clean
Metcon
Pull-Up Dip Alpha
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
7 (5/2)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Monster Walk
into
3 Rounds
250M Row/10 Cal
10 Burpee
10 Glute Bridge
10 Front Squat (2 sec hold at bottom with barbell
Weightlifting
Clean (9X1)
Squat Clean
Wave Loading
E:90
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Drop and Reset
Metcon
Metcon (Time)
25 Calorie
10 Power Cleans 205/140lbs
Rest 2:00
20 Calorie
8 Power Cleans 205/140lbs
Rest 2:00
15 Calorie
6 Power Cleans 205/140lbs
Rest 2:00
10Calorie
4 Power Cleans 205/140lbs
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 22, 2020
Leaderboard
Men's Clean
Thomas Gaffney
06/22/2020
9 x 1 @ 155 lbs
Women's Clean
Samantha Jaramillo
06/22/2020
9 x 1 @ 140 lbs
Male Clients
1
marcus
ardiel
AM WOD 6:45
9 x 1 @ 215 lbs
2
Jason
Hoy
AM WOD 6:45
9 x 1 @ 155 lbs
115-155
2
Thomas
Gaffney
AM WOD 6:45
9 x 1 @ 155 lbs
115,125,135. 125,135,145. 145,155,165
3
Adam
Jones
PM WOD 6:00
9 x 1 @ 145 lbs
Built to 145
4
Jon
Bender
PM WOD 4:45
1 x 1 @ 240 lbs
175-240
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
9 x 1 @ 140 lbs
100, 105, 120, 130, 140
2
Nora
Harris
AM WOD 6:45
0 x 0 @ 0 lbs
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