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Components
Clean Pull + Clean Hi ...
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 March 17th - 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):
19 (11/8)
Workout
Wednesday March 17th
Clean Pull + Clean High Pull+Hang Clean (1x5)
Clean Pull+ Clean High Pull + Hang Clean ( 1+1+1 ) every :90 x 5 sets start at 70% and build
* For the high pull, be patient through the pull and try not to bend the arms first. The elbows are pulling high and outside to set us up for the pull under the band.
Metcon
Metcon (Time)
10 Rounds For Time:
10 Wallballs 30/20
5 HSPU
3 MU Ring/bar
* It is ment to be a heavier WB, so increase from what you usually use.
*HSPU- if you are a boss as kipping try strict or scale to Pike HSPU off a box
* MU Scale is Banded ring transitions> or jumping bar MUS> or strict pullup
Accessory work
Accumlate 5 Min Plank. ( You can alternate every :30 from side planks to middle, and from Straight arms or Elbows)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Michael
Simpson
PM WOD 4:45
5 x 1 @ 245 lbs
155, 185, 205, 225, 245 Amy said my high pull sucked.
2
Mark
Smith
AM WOD 5:30
5 x 1 @ 235 lbs
3
marcus
ardiel
AM WOD 5:30
5 x 1 @ 215 lbs
3
Tim
Warner
PM WOD 3:30
5 x 1 @ 215 lbs
4
James
Ciccone
AM WOD 5:30
5 x 1 @ 205 lbs
145 155 185 205 Failed on 225
5
Zach
Smith’
AM WOD 5:30
5 x 1 @ 190 lbs
Up from 155
6
Michael
Walsh
AM WOD 6:45
5 x 1 @ 185 lbs
7
Lorenzo
Hernandez
PM WOD 3:30
5 x 1 @ 170 lbs
Knees are bugging.
8
Garrick
Gonzalez
PM WOD 4:45
5 x 3 @ 155 lbs
Last set
8
Christian
Gomez
PM WOD 4:45
5 x 1 @ 155 lbs
95 start
9
Jayce
Mawson
AM WOD 6:45
5 x 1 @ 135 lbs
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
5 x 3 @ 145 lbs
Worked up to 145
2
Samantha
Jaramillo
AM WOD 11:30
5 x 1 @ 140 lbs
3
Liz
Russo
AM WOD 11:30
5 x 1 @ 125 lbs
☹️
4
Natalie
Dalton
AM WOD 5:30
5 x 5 @ 115 lbs
Attempted 125 failed twice 😑
5
Elizabeth
Gomez
PM WOD 6:00
5 x 1 @ 100 lbs
65,75,85,95,100
6
Rachel
Furnari
AM WOD 6:45
5 x 1 @ 95 lbs
Building
7
Alicia
Ciccone
AM WOD 5:30
5 x 3 @ 75 lbs
7
KRISTIAN
FAZIO
AM WOD 5:30
5 x 1 @ 75 lbs
Worked up to
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