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Components
Clean and Jerk
Metcon
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
Sunday - Bear Canyon CrossFit
Class
(All)
AM WOD 9:00
Strongman Sunday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Sunday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (4x10)
Clean and Jerk
Double Dumbbell Clean And Jerk
4×10 AHAP
It’s awkward. That’s why it’s so important to do it
E2M
Metcon
Metcon (4 Rounds for reps)
AMRAP 5:00 x 4
20 Burpees to 6″ Target
20 Shoulder to OH 135/95lbs
20 Toes to Bar
Rest :90 Between AMRAPs
Target Score: Close to 1.5 rounds per AMRAP
*More Options
– Lighter barbell
– Fewer toes to bar, kipping knee raises, ab-mat sit ups
Scale Accordingly
Extra Credit
Trainers Choice (No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 19, 2020
Male Clients
1
Jason
Hoy
AM WOD 9:00
4 x 10 @ 80 lbs
Female Clients
1
Delise
Hoy
AM WOD 9:00
4 x 10 @ 20 lbs
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