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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Sunday - Bear Canyon CrossFit
Class
(All)
AM WOD 9:00
Strongman Sunday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Sunday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (8x3)
Back Squat
Back Squat
Speed Work
E:90
8×3 @ 65%
Sit back with complete control to the bottom of your Squat, then drive up out of the hole being as explosive as possible. Do this all while minimizing the bounce out of the bottom.
Metcon
Metcon (Time)
3 Rounds
50 Air Squats
30 Bench Press 135/95lbs
10 Hang Cleans 115/75lbs
The pace of your workout will change from movement to movement. Squat fast, Bench in steady sets, Clean in singles.
Extra Credit
Metcon (Calories)
AAB
1min on / 1 min off
for 16 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, July 21, 2019
Male Clients
Female Clients
1
Jonnie
Ghahate
AM WOD 9:00
8 x 3 @ 65 lbs
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