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Components
Bench 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
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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):
16 (9/7)
Workout
TGIF
Strength
Bench Press (5rm)
Take 12 Mins to find a Heavy 5rm Bench Press for the day. Use the same grip width as your overhead presses.
Then 3x5 E2M at the same weight above
Metcon (Time)
For Time:
25 Min CAP
21-15-9
21 Pullups
21 HSPU
15- C2B
15 HSPU
9 BMU
9 Strict HSPU
rest 3 mins
Then back up
9/9
15/15
21/21
IF TIME LEFT OVER!
find a heavy CLUSTER
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 08, 2022
Male Clients
1
Mark
Smith
AM WOD 11:30
1 x 5 @ 275 lbs
Every 1 minute
2
Stephen
Johnston
PM WOD 6:00
1 x 5 @ 210 lbs
3
Eric
Glarborg
PM WOD 3:30
2 x 5 @ 195 lbs
2 sets @195, last at 185
4
Zach
Smith’
AM WOD 11:30
4 x 5 @ 175 lbs
All sets
5
John
Greco
PM WOD 4:45
3 x 5 @ 165 lbs
6
Michael
Keller
AM WOD 5:30
4 x 5 @ 135 lbs
EMOM due to time.
7
Joseph
Ulibarri
AM WOD 5:30
3 x 5 @ 125 lbs
7
Private
AM WOD 11:30
1 x 5 @ 125 lbs
7
Jonathan
Longdon
PM WOD 3:30
1 x 5 @ 125 lbs
Strict press
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
1 x 5 @ 115 lbs
2
Monique
M
PM WOD 3:30
1 x 5 @ 100 lbs
3
Samantha
Jaramillo
AM WOD 11:30
1 x 5 @ 95 lbs
4
Sara
Millspaugh
PM WOD 4:45
4 x 5 @ 80 lbs
4
Minta
Keller
PM WOD 4:45
1 x 5 @ 80 lbs
5
Sarah
Lujan
PM WOD 4:45
4 x 5 @ 70 lbs
6
Jann
Kindel
WOD: 6:30 AM
1 x 5 @ 65 lbs
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