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Components
Clean and Jerk
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 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
10 (5/5)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M / 10Cal
10 PVC OHS
5 Kips on Rig
5 Scap pull ups
5 Reverse Burpee
5 Push Ups
Monster Walk
Zoom:
2 Rounds
1 min Jumping Jacks/High Knees
10 PVC OHS
5 Push Up
5 Reverse Burpee
5 Tuck Jumps
Weightlifting
Clean and Jerk (20x1)
Clean and Jerk
1 Power Clean & Jerk @70%
E:30
ZOOM:
2 Cluster E:30
Metcon
Metcon (AMRAP - Reps)
AMRAP 12 Minutes
5 Pull Ups
10 Overhead Squats 95/65lbs
15 Calorie
ZOOM:
5 Bent over Row
10 OHS
15 Long jump jog back
Extra Credit
Metcon (No Measure)
5x15 V-up
5x10 Back Rack Lunge HAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 29, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
20 x 1 @ 145 lbs
2
Private
PM WOD 6:00
20 x 1 @ 105 lbs
3
Michael
Walsh
PM WOD 6:00
5 x 1 @ 205 lbs
3
Sharif
Gray
AM WOD 5:30
5 x 1 @ 195 lbs
3
Colton
Deeter
PM WOD 6:00
2 x 1 @ 215 lbs
15x185 3x205 2x215
Female Clients
1
Samantha
Jaramillo
Open Gym 1pm and 2:15pm (...
20 x 1 @ 125 lbs
Started at 95 & built up
2
Danielle
Walker
PM WOD 3:30
20 x 1 @ 115 lbs
3
Haley
George
PM WOD 6:00
20 x 1 @ 75 lbs
4
Sarah
Lujan
PM WOD 6:00
20 x 1 @ 70 lbs
5
Robbie
Bustos Flores
PM WOD 4:45
20 x 1 @ 50 lbs
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