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Components
Snatch + Hang Snatch ...
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 24th - 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):
12 (5/7)
Workout
Wednesday March 24th
Snatch + Hang Snatch (1+1) (5x1)
Metcon (Time)
5 Rds for Time:
70 DU
5 DL at 70% of 1RM
30 Pushups
*Du attempts 35. Try to push yourself and work on your DU. if its a no go then 100 singles.
*Yes more pushups, but if we were inverted yesterday for HSPU, this should be a good change. Scale to knee pushups if needed or scale reps down.
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 24, 2021
Male Clients
1
marcus
ardiel
AM WOD 6:45
5 x 1 @ 165 lbs
2
Mark
Fuentes
PM WOD 6:00
5 x 1 @ 145 lbs
2
Zach
Smith’
AM WOD 5:30
5 x 1 @ 145 lbs
Up from 115
3
Garrick
Gonzalez
PM WOD 4:45
5 x 1 @ 100 lbs
Last set only
4
Ed
Furnari
AM WOD 5:30
5 x 1 @ 65 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
5 x 1 @ 120 lbs
95 105 110 115 120 PR baby🙌🏼
2
Liz
Russo
AM WOD 11:30
5 x 1 @ 90 lbs
3
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 85 lbs
4
Elizabeth
Gomez
PM WOD 6:00
5 x 1 @ 70 lbs
50, 55, 65, 70, 70
5
KRISTIAN
FAZIO
AM WOD 5:30
5 x 1 @ 50 lbs
6
Carly
Newlands
PM WOD 3:30
1 x 1 @ 160 lbs
135,135,145,155,160 Hang then full
6
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 65 lbs
45,50,55,60,65
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