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Components
Clean Seg. Pull
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 28th - 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 28th
Strength
Clean Seg. Pull
A) Segmented Clean Pulls
Every 90 seconds x 9 sets
3 reps
3 second pause in each position
Below the knee
Mid-thigh
Build from 85% of best clean
Drop & reset after each rep
Metcon
Metcon (Time)
50-40-30-20-10
Sit ups
25-20-15-10-5
Overhead Squats
Scaled: 75/55
RX: 95/65
RX+: 115/75
Accessory work
3 Sets
12 SL Barbell RDL
20 Barbell Glute Bridges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, February 28, 2021
Male Clients
Female Clients
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