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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 February 14th - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday February 14th
Strength
Clean and Jerk
Clean and Jerk
A) Squat Clean & Jerk
Every 90 seconds x 10 sets
1.1.1 (rest 10 seconds b/t lift)
drop & reset
Building each set from 65%
Metcon
Metcon (AMRAP - Rounds and Reps)
14min AMRAP
8 DB Step Ups
3 Power Cleans
16 SA DB Overhead Lunges (8 each arm)
3 Power Cleans
Duration: Medium
Feel: Muscle Fatigue
Pacing: Sustain
Scaled: 115/75, 25/15(single DB), 20"
RX: 135/95, 35/25(single DB), 24"/20"
RX+: 155/105, 50/35(single DB), 24"/20"
Accessory work
3 sets
30 sec DB Crush Grip Curls
-15 sec rest-
30 sec DB BTN Tri. Extensions
-15 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, February 14, 2021
Male Clients
Female Clients
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