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Components
Back Rack Lunge
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
Tuesday - 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):
10 (7/3)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Rack Lunge (5x10)
Back Rack Lunge
E2M
5 each leg
Metcon
Metcon (Time)
6 Rounds
6 Deadlift 315/225lbs
9 Box Jump Overs 24/20″
12 Chest to Bar
This piece is tempting you to come out at 100mph, but that will likely drive you straight into a wall. Either the Deadlift or Chest to Bar can sneak up on you and cause you to rest more than needed if you don’t stay in control.
Scale Accordingly
Extra Credit
Metcon (No Measure)
3 Sets
12 Slow Cossack Squats
20 Band Pull Aparts*
*R1: palms down, R2: palms up, R3: overhead
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 02, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
5 x 10 @ 185 lbs
1
Sean
Chinana
AM WOD 11:30
5 x 10 @ 185 lbs
2
Christopher
Salcido
AM WOD 5:30
5 x 10 @ 155 lbs
1@155/1@165/3@175
3
Jon
Bender
PM WOD 5:30
5 x 10 @ 135 lbs
4
Jonathan
Longdon
PM WOD 5:30
5 x 10 @ 115 lbs
5
Michael
Salcido
AM WOD 5:30
5 x 10 @ 95 lbs
6
Jason
Hoy
AM WOD 6:30
5 x 10 @ 55 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
5 x 10 @ 120 lbs
85x10, 90x10, 95x10, 105x10
2
Madyson
Ramkowsky
AM WOD 11:30
5 x 10 @ 110 lbs
3
Angelica
Lopez
AM WOD 11:30
5 x 10 @ 55 lbs
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