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Components
Front Squat
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
Sunday - Bear Canyon CrossFit
Class
(All)
AM WOD 9:00
Strongman Sunday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Sunday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (40)
Front Squat
40 Front Squats @60%
Yes, it says for time. This is our next progression in taking things like max sets of back squat reps and making sure they apply to our sport. All reps taken from a rack.
Metcon
Metcon (Time)
3 Rounds
20/12 Calorie AAB
25 Push Ups
15 Hang Clean and Jerk 135/95lbs
Rest 2:30
AAB to C2 Modification: 15/12 Calories on 10 Damper. Clean and Jerk modifications: Double DB Clean and Jerk to the floor. No equipment modification: 15 Burpees/25 Push Ups/30 Jumping Lunges.
Extra Credit
Metcon (No Measure)
Seated Alternating DB Curls
3×10
5 Per Arm
Banded Hamstring Curl
4×15
Plank
5 x1:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, April 19, 2020
Male Clients
1
Zach
Smith’
AM WOD 9:00
40 x 1 @ 135 lbs
3:38. Ouch
2
Jason
Hoy
AM WOD 9:00
40 x 1 @ 125 lbs
7:05
Female Clients
1
Delise
Hoy
AM WOD 9:00
40 x 1 @ 105 lbs
5:05
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