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Components
Clean and Jerk
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
TGIF - Bear Canyon CrossFit
Class
(All)
WOD: 9:15 AM
WOD: 10:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
TGIF
Strength
Clean and Jerk (12x2)
Clean and Jerk
EMOM x 12 mins 2 Full clean and jerks @65-70%
*full squat and split jerks
Metcon (AMRAP - Rounds and Reps)
13 Min Amrap
11 Push Press 115/75
11 Box Jump Overs 24/20
11 Pullups
Accessory work
4x 5-10 Banded Muscle Up transitions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 26, 2021
Male Clients
1
Michael
Keller
WOD: 9:15 AM
12 x 2 @ 165 lbs
2
Marshall
Mortley
WOD: 9:15 AM
12 x 2 @ 155 lbs
5x135, 5x155
3
Thomas
Zaleski
WOD: 9:15 AM
12 x 2 @ 135 lbs
Female Clients
1
Johanna
Hayden
WOD: 10:30 AM
12 x 2 @ 115 lbs
2
Rachel
Furnari
WOD: 9:15 AM
12 x 2 @ 80 lbs
3
Minta
Keller
WOD: 9:15 AM
12 x 2 @ 75 lbs
4
Alicia
Ciccone
WOD: 9:15 AM
12 x 2 @ 60 lbs
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