Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
Back Squat
CrossFit Games Open 17.1
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Friday January 1st - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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):
5 (3/2)
Workout
Friday January 1st
Warm-up
2 Sets
10 Cal Bike or Row
12 Air Squats
14 Step Ups
30 sec FLR
Strength
Back Squat
A) Back Squats (0:00-12:30)
6 reps @ 32x1 Tempo
Every 2:30 x 5 sets
Building small each set
Start @ 65%
-1min rest- (12:30-13:30)
Back Squat
B) Back Squat Drop Set (13:30-16:30)
8-10 reps Every 90 sec x 2 sets
@ heaviest set of A
No Tempo
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Accessory work
Mobility
Happy New Years Bears!!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 01, 2021
Male Clients
1
Jonathan
Longdon
AM WOD 11:30
5 x 8 @ 235 lbs
2
Zach
Smith’
AM WOD 11:30
5 x 8 @ 185 lbs
175, 180, 180, 185, 185
3
Joseph
Ulibarri
AM WOD 11:30
5 x 8 @ 160 lbs
135, 145, 150, 155, 160
Female Clients
1
Lily
Johnson
PM WOD 3:30
5 x 8 @ 150 lbs
105,120,135,145,150
2
Sarah
Lujan
PM WOD 3:30
5 x 8 @ 120 lbs
85,95,105,115,120
Loading...
Powered By Wodify