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Components
Clean Hang Complex
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Wednesday - 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):
9 (7/2)
WOD
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M Row/ 10 Cal Bike
10 Kb deadlift
10 Kb Russian Swings
10 Airsquats
10 Medball Cleans
Zoom
2 Rounds
1 Min High Knees
10 Barbell Deadlift
10 Plate to overhead
10 Airsquats
Weightlifting
Clean Hang Complex (15x1)
Pos. 1 Power Clean + Pos.2 Power Clean (high hang+ hang)
E:45
HAP
Power Clean
Metcon
Metcon (AMRAP - Reps)
Every 3min. x 5 Rounds:
15/12 Cal Row/Bike
15 Wall Balls 20/14
Max American KB Swings 55/35lb.
1 Min Rest
Zoom
Every 3min. x 5 Rounds:
12 Burpee
15 Barbell Cluster
Max Plate to overhead
1 Min Rest
Extra Credit
Metcon (No Measure)
Barbell Rows
3×10
30 Turkish Get ups (15 each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 08, 2020
Leaderboard
Men's Clean Hang Complex
Jon Bender
07/08/2020
15 x 1 @ 155 lbs
Christian Gomez
07/08/2020
15 x 1 @ 155 lbs
Jason Hoy
07/08/2020
15 x 1 @ 125 lbs
Women's Clean Hang Complex
Elizabeth Gomez
07/08/2020
15 x 1 @ 85 lbs
Sarah Lujan
07/08/2020
15 x 1 @ 80 lbs
Male Athletes
1
Christian
Gomez
PM WOD 3:30
15 x 1 @ 155 lbs
1
Jon
Bender
PM WOD 4:45
15 x 1 @ 155 lbs
2
Jason
Hoy
AM WOD 6:45
15 x 1 @ 125 lbs
95,115,125 easy
3
Joseph
Ulibarri
AM WOD 5:30
15 x 1 @ 75 lbs
4
Colton
Deeter
PM WOD 6:00
2 x 1 @ 205 lbs
2x135 3x155 5x165 3x185 2x205
4
Jason
Barnes
PM WOD 6:00
1 x 1 @ 195 lbs
4
marcus
ardiel
AM WOD 6:45
1 x 1 @ 205 lbs
Female Athletes
1
Elizabeth
Gomez
PM WOD 3:30
15 x 1 @ 85 lbs
2
Sarah
Lujan
PM WOD 6:00
15 x 1 @ 80 lbs
Started at 70, went to 75, ended at 80
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