Show Workout in Full Screen
Auto Scroll Page
Components
Sumo Deadlift
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 6:30
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):
9 (6/3)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Sumo Deadlift (6X6)
Sumo Deadlift
E2M
HAP
Don't drop the weight at the top control it down and then reset if needed
Metcon
Metcon (Time)
40 S-Arm DB Hang Clean and Jerk 50/35lbs
40 DB Step Ups 50/35lbs to 24/20″
20 Double DB Clean and Jerk 50/35s
20 DB Box Step Overs 50/35s
This is definitely a challenge to hold onto the DBs for as long as you can. The first two movements should pose too much of an issue, but the second two are going to get very uncomfortable.
Scale Accordingly
Extra Credit
Metcon (No Measure)
Ring Dips
4×20
Rest 2:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 19, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
6 x 6 @ 365 lbs
2
Michael
Salcido
PM WOD 3:30
4 x 6 @ 315 lbs
3
Luke
Hankner
PM WOD 3:30
4 x 6 @ 265 lbs
4
Jason
Hoy
AM WOD 6:30
4 x 6 @ 225 lbs
5
Private
AM WOD 11:30
4 x 6 @ 145 lbs
6
Bob
Rausch
AM WOD 6:30
6 x 6 @ 105 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
6 x 6 @ 195 lbs
170, 175, 180, 185, 190
2
Delise
Hoy
AM WOD 6:30
4 x 6 @ 165 lbs
3
Cassy
Lovato 🕊
AM WOD 11:30
2 x 6 @ 170 lbs
Loading...
Powered By Wodify