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Components
Strict Press
Strict Press
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 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (12/3)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (10X4)
4 EMOM 10 Min
60+%
Strict Press (10X4)
4 EMOM 10 Min
60+%
Metcon
Metcon (Time)
50 Front rack lunge (Alternating in place)(135/95)
400m Run
50 TTB
400m Run
50 Front rack lunge
20min TC
Scale Accordingly to finish in time cap
Extra Credit
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 04, 2020
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 4 @ 165 lbs
185x4,165x4,155x2
2
eric
Lucero
PM WOD 4:30
10 x 4 @ 125 lbs
3
Andy
Relford
PM WOD 4:30
10 x 4 @ 115 lbs
3
Michael
Walsh
PM WOD 5:30
10 x 4 @ 115 lbs
3
Sharif
Gray
AM WOD 6:30
10 x 4 @ 115 lbs
4
Jason
Hoy
AM WOD 6:30
10 x 4 @ 105 lbs
7x95,3x105
5
Thomas
Gaffney
AM WOD 5:30
10 x 4 @ 95 lbs
5
Zach
Smith’
AM WOD 5:30
10 x 4 @ 95 lbs
6
Juan
Pedro Mend ...
PM WOD 6:30
10 x 4 @ 85 lbs
7
Darrell
Spitzer
PM WOD 3:30
10 x 4 @ 65 lbs
7
GORDON
THOMPSON
AM WOD 6:30
10 x 4 @ 65 lbs
8
Bob
Rausch
AM WOD 6:30
10 x 4 @ 45 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:30
10 x 4 @ 65 lbs
2
Elizabeth
Gomez
PM WOD 4:30
10 x 4 @ 0 lbs
50lbs
2
Lindsey
Baldwin
PM WOD 4:30
10 x 4 @ 0 lbs
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