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Components
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
Monday - 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):
5 (3/2)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
4 Sets
12 Slow Cossack Squats ( DB HAP)
16 Banded Glute Bridges (3 Sec Pause at top)
10 Min to complete
Stay below parallel for the Cossack squats rather than extending the hips and knees every time. Take your time through this whole piece.
Metcon
Metcon (No Measure)
Metcon (No Measure)
(0-10min....)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
(11-21min...)
8 Rounds:
8 SDLHP's 96/65
7 Burpees over Bar
(22-32min.)
6 Rounds:
10/7 Cal Assault Bike/Row
10 Air Squats
10 American KB Swings 53/35lb.
if you finsih a round early then rest remainder
Extra Credit
Metcon (AMRAP - Reps)
AMRAP 7 Minutes
3-5 Strict Ring Dips
These should be perfect, quality reps. Pick a number that is definitely repeatable. Even if it’s lower than you can do, just do more sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 13, 2019
Male Clients
1
Sean
Hulsey
PM WOD 4:30
420 Reps
Missed last AS/KB swing set. 32:53 for completion. 65 lbs / 35 lb...
2
Bob
Rausch
AM WOD 6:30
256 Reps
9 Rounds on 1st couplet - 55# FS, knee lifts 8 Rounds on 2nd coup...
3
Travis
Rawlins
PM WOD 6:30
0 Reps
Female Clients
1
Kelli
Watkins
PM WOD 4:30
440 Reps
7:22, 18:15, 31:02 10 cal bike
2
Savanna
Yaegle
PM WOD 4:30
392 Reps
9:55/ 6 rounds / 32:30
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