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Components
Clean and Jerk
Clean Pull
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
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):
16 (8/8)
Workout
Monday
Strength
Clean and Jerk (10x1 at 75%)
Clean and Jerk
EMOM x10 1 Clean and Jerk. This is a full Clean and a Split jerk no powers.
all reps at 75% no building.
Clean Pull (5x3 at 105% of 1rm)
Clean Pull
Rest 2 Min Afters the clean EMOM. into 5x3 Every 2 mins.
5x3 Clean Pulls (this is not a high pull, set up pull and extend with shrug and control the bar back down dont drop it. This is also not TNG so take your time and reset each position)
Metcon (Time)
For TIme:
21-15-9
OHS 95/65
Pullups
box jump overs 24/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 05, 2021
Male Clients
1
Moff
itt
PM WOD 3:30
10 x 1 @ 205 lbs
2
Michael
Keller
AM WOD 5:30
10 x 1 @ 185 lbs
3
Garrick
Gonzalez
PM WOD 4:45
10 x 1 @ 155 lbs
3
Ryan
Katona
PM WOD 4:45
10 x 1 @ 155 lbs
3
Zach
Smith’
AM WOD 5:30
10 x 1 @ 155 lbs
All sets
4
Private
AM WOD 11:30
10 x 1 @ 115 lbs
4
Fernando
Monreal
PM WOD 6:00
10 x 1 @ 115 lbs
5
Joseph
Ulibarri
AM WOD 5:30
10 x 1 @ 105 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
10 x 1 @ 120 lbs
2
Johanna
Hayden
PM WOD 6:00
10 x 1 @ 115 lbs
2
Valerie
Warner
AM WOD 11:30
10 x 1 @ 115 lbs
3
Lily
Johnson
AM WOD 11:30
10 x 1 @ 105 lbs
4
Kelsey
Vigil
AM WOD 6:45
10 x 1 @ 95 lbs
5
Rachel
Furnari
PM WOD 4:45
10 x 1 @ 75 lbs
6
Gloria
Lopez
PM WOD 4:45
10 x 1 @ 65 lbs
7
Kristina
Metge
AM WOD 5:30
10 x 1 @ 60 lbs
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