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Components
Back 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
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10x3)
Back Squat
Warm up to a single at 80-90%
Then
10×3 @65%
EMOM FOR 10X3
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
*From the ground modification: Front Squats
Metcon
Metcon (AMRAP - Reps)
5 Rounds
1:30 Max Rep Hang Power Clean 135/95lbs
1:30 Max Rep HSPU
1:30 Max Rep Box Jump Overs 24/20″
Rest 1:30
Score is total reps.
Extra Credit
Metcon (No Measure)
Tabata Hollow Body Rocks
Plate Pinch
5 x:30-:60
A plate in hand, held at your sides
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 29, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:30
10 x 3 @ 185 lbs
Female Clients
1
Delise
Hoy
AM WOD 5:30
10 x 3 @ 135 lbs
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