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Components
Clean
Metcon
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
Thursday - 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):
3 (3/0)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (5x5)
Clean
E2M
Reset each rep
HAP
Metcon
Metcon (Time)
2 Rounds For Time:
50 Russian KB Swings 53/35
50 Sit-Ups (Feet anchored on KB)
100 Double unders
*CAP: 12min.
Extra Credit
Metcon (Time)
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you're done. Left + Right = 1rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 14, 2020
Male Clients
1
Zach
Smith’
PM WOD 5:30
5 x 5 @ 175 lbs
155 to 175. Switched between power and squat throughout.
2
Jason
Barnes
PM WOD 5:30
5 x 5 @ 165 lbs
3
Jason
Hoy
AM WOD 5:30
5 x 5 @ 125 lbs
No drop
Female Clients
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