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Components
Clean
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
Friday - 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):
4 (3/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M row
10 Jump Squats
10 Alt Lunges
10 Push ups
10 Kips on Rig
Weightlifting
Clean (15x1)
Clean
E:45
HAP
Full Squat
Zoom
Same
Metcon
Metcon (Time)
3 Rounds
30 DB Alt snatch 50/35
20 Single Arm OH Alt Lunge (Switch sides at 10)
30 Air squat
20 Pull-ups
*scale for pull-up is ring row/ Supinated Row
Extra Credit
Metcon (No Measure)
4x12 Reverse Curls
4X10 Barbell Sit Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2020
Male Clients
1
Mauricio
Somarribas
AM WOD 5:30
15 x 1 @ 215 lbs
215 last set
2
Thomas
Gaffney
AM WOD 6:45
15 x 1 @ 145 lbs
Did last 7 @ 155
3
Joseph
Ulibarri
AM WOD 5:30
15 x 1 @ 80 lbs
Female Clients
1
Delise
Hoy
AM WOD 11:30
15 x 1 @ 100 lbs
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