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Components
Hang Clean
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, September 18th 2020 - 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):
13 (8/5)
Workout
Friday, September 18th 2020
Warm-up
2 Rounds:
10 Cal Bike/Row
20x Band Pull Aparts
30' Banded Side Step R/L
Strength
Hang Clean
A) 4 Hang Squat Cleans + 1 Hang Power Clean
Every 90 seconds x 6 sets
Keep weights light and fast.
Focus on controlling the bar
Metcon
Metcon (Time)
10,8,6,4,2 reps of:
Bar MU's
Front Squat, "from floor." 185/125.
Time Cap: 12 minutes.
Accessory work
Happy Friday!!!!
Lets work on more mobility!!!
Be prepared for monday :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 18, 2020
Male Clients
1
Christian
Gomez
Open Gym 1pm and 2:15pm (...
6 x 5 @ 155 lbs
95,105,135,155
1
marcus
ardiel
AM WOD 5:30
6 x 5 @ 155 lbs
2
Jayce
Mawson
AM WOD 6:45
6 x 5 @ 130 lbs
3
Sage
Hill
AM WOD 5:30
6 x 5 @ 125 lbs
4
Thomas
Gaffney
AM WOD 6:45
6 x 5 @ 115 lbs
5
Adam
Gross
PM WOD 6:00
6 x 5 @ 105 lbs
6
Jason
Barnes
PM WOD 4:45
4 x 5 @ 135 lbs
6
Ryan
Katona
PM WOD 3:30
1 x 5 @ 145 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 3:30
6 x 5 @ 135 lbs
Work up started at 105
2
Danielle
Walker
PM WOD 3:30
6 x 5 @ 105 lbs
Worked up to 105
2
Samantha
Jaramillo
PM WOD 3:30
6 x 5 @ 105 lbs
85 90 95 100 105x2
3
Lily
Johnson
PM WOD 3:30
6 x 5 @ 90 lbs
75,80,80,80,85,90
4
Sarah
Lujan
PM WOD 4:45
6 x 5 @ 75 lbs
Felt muy bueno
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