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Components
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
BCCF Classic - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:00
AM WOD 10:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
BCCF Classic
Warm-up
Trainers Choice (No Measure)
5-7min stretching
2min bike
Then
2 rounds
10 goblet squats
10 ground to overhead w/ plate
30 sec plate jumps (like the toe taps)
Wod prep
2 rounds @ workout pace
5 thrusters
5 burpees over bar
-rest 5ish Mins-
Do wod
Trainers Choice (No Measure)
5-7min stretching
2min bike
Then
2 rounds
10 goblet squats
10 ground to overhead w/ plate
30 sec plate jumps (like the toe taps)
Wod prep
2 rounds @ workout pace
5 thrusters
5 burpees over bar
-rest 5ish Mins-
Do wod
Metcon
Metcon (Time)
10-1 Thruster
7 Burpee Over Bar
Elite 115/85
Masters 95/65
RX 95/65
Scaled 75/55 (Can seep over bar)
Remember to film the WOD if you are planning on placing in the top for qualifier
Extra Credit
Metcon (No Measure)
Bingo
or
10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar
rest 5:00 then pull ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 14, 2020
Male Clients
1
Jason
Hoy
AM WOD 8:00
17:41
Scaled
Female Clients
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