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Components
Hang Power Clean
Front Squat
Extra Credit
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
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Pump - Strength
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Travel WOD
WOD
Date
Workout
WOD - Fri, Sep 20 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
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):
29 (16/13)
Workout
WOD - Fri, Sep 20
Hang Power Clean (12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk
Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)
)
Hang Power Clean
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load
)
Front Squat
Extra Credit (Calories)
5:00 Max Cals Echo Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2024
Male Clients
1
Moff
itt
PM WOD 6:00
1 x 2 @ 240 lbs
2
Tim
Warner
PM WOD 3:30
1 x 1 @ 235 lbs
3
Nathan
Claridge
WOD: 6:30 AM
1 x 1 @ 225 lbs
4
Jay
Bremmer
PM WOD 6:00
6 x 1 @ 205 lbs
6x 205, 6x 185
4
philip
martinez
PM WOD 6:00
1 x 1 @ 205 lbs
4
Zach
Smith'
AM WOD 5:30
1 x 1 @ 205 lbs
Up from 70%. 145/155/165/185/205/205
5
Casey
Link
PM WOD 3:30
1 x 1 @ 195 lbs
5
Jason
Barnes
PM WOD 4:45
1 x 1 @ 195 lbs
6
Michael
Keller
AM WOD 5:30
1 x 1 @ 185 lbs
Across all sets
7
Adi
🏋🏻♂️
PM WOD 4:45
1 x 1 @ 165 lbs
7
Beto
Rodriguez
AM WOD 5:30
1 x 1 @ 165 lbs
7
Sean
Hardesty
AM WOD 5:30
1 x 1 @ 165 lbs
8
Levi
Cass
AM WOD 5:30
1 x 1 @ 155 lbs
All sets
9
JJ
Collins
PM WOD 6:00
6 x 3 @ 105 lbs
9
Mike
Barrett
PM WOD 4:45
1 x 1 @ 105 lbs
10
Hyungjin
Choi
AM WOD 11:30
1 x 1 @ 95 lbs
Female Clients
1
Amity
Livingston
PM WOD 3:30
1 x 1 @ 197 lbs
2
Danyella
Nava
PM WOD 3:30
1 x 1 @ 150 lbs
110,120,130,135,145,150
3
Karah
Byers
AM WOD 5:30
1 x 1 @ 145 lbs
130-6 140-4 145-2
4
Alexis
Cintron
AM WOD 11:30
1 x 1 @ 135 lbs
5
Kelsey
Vigil
AM WOD 5:30
1 x 1 @ 125 lbs
6
Shelby
Kenyon
PM WOD 3:30
6 x 1 @ 105 lbs
70%
6
Chelsea
McGivney
WOD: 6:30 AM
1 x 1 @ 105 lbs
6
Kim
Gerner
AM WOD 5:30
1 x 1 @ 105 lbs
7
Sarah
Lujan
PM WOD 4:45
1 x 1 @ 100 lbs
8
Jess
Sheeran
PM WOD 3:30
1 x 1 @ 80 lbs
9
Kristina
Metge
AM WOD 5:30
1 x 1 @ 75 lbs
10
Natalia
Beraun
AM WOD 5:30
1 x 1 @ 73 lbs
Power clean instead of clean and jerk
11
Leila
Sena
AM WOD 5:30
1 x 1 @ 35 lbs
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