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Components
Clean Hang Complex
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (4/1)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean Hang Complex (10X1 (Complex))
Pos. 1 Power Clean + Pos.2 Power Clean (high hang+ hang)
EMOM
HAP
Metcon
Metcon (Time)
3 Rounds
40 Air Squats
20 Burpees to plate
Rest 2:00
Target Time: 11-14 minutes
Extra Credit
Metcon (No Measure)
Seated Single Arm DB Curls
4×16
8 Right arm into 8 left arm
Overhead Barbell Split Squats
5×20
(10 Per Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 18, 2019
Male Clients
1
Jason
Hoy
AM WOD 6:30
10 x 1 @ 125 lbs
1
Sean
Hulsey
PM WOD 4:30
10 x 1 @ 125 lbs
Fast!
2
Jon
Bender
PM WOD 5:30
5 x 1 @ 165 lbs
2x145: 3x155
2
Mark
Smith
AM WOD 5:30
3 x 1 @ 225 lbs
4x185,3x205,3x225
Female Clients
1
Angelica
Lopez
AM WOD 11:30
10 x 55 @ 0 lbs
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