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Components
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Childcare
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
Workout
Partner Saturday - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:15
AM WOD 10:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (4/0)
Workout
Partner Saturday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Russian Swing
10 Banded Press
Metcon
Metcon (Time)
3 Rounds for time
30 Cal
30 Backsquat 115/85 (Taken from ground)
30 American Swing 55/35
30 Burpee Over Bar
30 Alt Lunge 115/85 (L+R = 1) (Front or Back Rack)
30 PC and J 115/85
40 min Cap
Split work however. 1 person working at a time
RX+ 135/95
Metcon (Time)
3 Rounds for time
30 Cal
30 Backsquat 115/85 (Taken from ground)
30 American Swing 55/35
30 Burpee Over Bar
30 Alt Lunge 115/85 (L+R = 1) (Front or Back Rack)
30 PC and J 115/85
40 min Cap
Split work however. 1 person working at a time
RX+ 135/95
Extra Credit
Metcon (No Measure)
5x10 Barbell Curls
100 Ab Mat Sit-ups
5x15 Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 05, 2020
Male Clients
1
Jon
Bender
AM WOD 9:15
33:14
w/ Jake
2
Jason
Hoy
AM WOD 8:00
34:30
95#
3
Sage
Hill
AM WOD 9:15
35:16
#85, #35 💃
4
Thomas
Gaffney
AM WOD 10:30
40:00
115#, 55# KB. DNF lunges or PC
Female Clients
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