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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
Wednesday February 3rd - 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):
29 (17/12)
Workout
Wednesday February 3rd
Strength
Clean and Jerk
Clean and Jerk
A) Power Clean & Jerk
3 Power Cleans + 1 Jerk
EMOM x 8 Sets
Building from 50%
Keep the Complex Touch & Go
Metcon
Metcon (Time)
3 Rounds
30 Burpees Over Bar
10 Deadlifts
Scaled: 135/85, No Push Up Burpees
RX: 205/135
RX+: 245/165
*15min Time Cap
Accessory work
3 Sets
30 sec Side Plank (L)
-15 sec rest-
30 sec Side Plank (R)
-15 sec rest-
30 sec Hollow Hold
-15 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 03, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
8 x 1 @ 225 lbs
155,165,185,225
2
Jonathan
Longdon
PM WOD 4:45
8 x 1 @ 205 lbs
2
marcus
ardiel
AM WOD 6:45
8 x 1 @ 205 lbs
3
Mauricio
Somarribas
AM WOD 6:45
8 x 1 @ 185 lbs
3
Tim
Warner
PM WOD 3:30
8 x 1 @ 185 lbs
4
Lorenzo
Hernandez
PM WOD 3:30
8 x 1 @ 170 lbs
5
Casey
Link
AM WOD 11:30
8 x 1 @ 165 lbs
From 135
6
Garrick
Gonzalez
PM WOD 4:45
8 x 3 @ 155 lbs
Last set
6
Jayce
Mawson
AM WOD 6:45
8 x 3 @ 155 lbs
6
Zach
Smith’
AM WOD 5:30
8 x 1 @ 155 lbs
Up from 105
7
Adam
Gross
PM WOD 6:00
8 x 1 @ 150 lbs
8
Christian
Gomez
PM WOD 3:30
8 x 1 @ 145 lbs
9
Thomas
Gaffney
AM WOD 6:45
8 x 1 @ 135 lbs
10
Private
AM WOD 5:30
8 x 1 @ 130 lbs
11
Michael
Simpson
PM WOD 4:45
8 x 1 @ 125 lbs
125# x 8
12
Fernando
Monreal
AM WOD 11:30
8 x 3 @ 95 lbs
12
Private
PM WOD 6:00
8 x 1 @ 95 lbs
Female Clients
1
Liz
Russo
PM WOD 3:30
8 x 1 @ 125 lbs
Built from 85
2
Samantha
Jaramillo
AM WOD 11:30
8 x 1 @ 120 lbs
85 90 95 105x2 110 115
3
Alethea
Stickel
PM WOD 3:30
8 x 1 @ 115 lbs
65, 85, 85, 95, 95, 105, 115
4
Kelsey
Vigil
AM WOD 5:30
8 x 1 @ 105 lbs
3 cleans 1 jerk
4
Lily
Johnson
AM WOD 11:30
8 x 1 @ 105 lbs
4
Valerie
Warner
PM WOD 3:30
8 x 1 @ 105 lbs
5
Beverly
Richardson
PM WOD 4:45
8 x 1 @ 90 lbs
5
Leah
Thomas
PM WOD 3:30
8 x 1 @ 90 lbs
6
Danielle
Knust
PM WOD 3:30
8 x 1 @ 85 lbs
Building from 55 to 85
6
Natasha
Bates
PM WOD 3:30
8 x 1 @ 85 lbs
65.75.85
7
Sarah
Lujan
PM WOD 6:00
8 x 1 @ 80 lbs
Started at 55,60,65,65,70,70,75,80
8
Abby
Bassie
PM WOD 3:30
4 x 1 @ 115 lbs
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