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Components
Power Clean + Power 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
Wednesday - 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):
19 (11/8)
Workout
Wednesday
Strength
Power Clean + Power Jerk (every :30 x 10 Mins)
Pick 1 Weight for the entire 10 Mins. Approx 70-75% of 1RM cj
Metcon (AMRAP - Rounds and Reps)
18 Min AMRAP
200m Run
20 Back Squats 135/95 (from ground)
20 T2B
Accessory work
4x
:30 Hollow Hold on top of Rings
rest :15
:15 hold in the bottom of the ring dip
rest :30
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 28, 2021
Male Clients
1
Stephen
Johnston
PM WOD 3:30
20 x 1 @ 205 lbs
Starter at 195
2
marcus
ardiel
AM WOD 6:45
20 x 1 @ 185 lbs
2
Moff
itt
PM WOD 3:30
20 x 1 @ 185 lbs
3
Jon
Bender
PM WOD 4:45
20 x 1 @ 175 lbs
Axel Bar
3
Michael
Simpson
PM WOD 4:45
20 x 1 @ 175 lbs
175x20
4
Michael
Keller
AM WOD 5:30
20 x 1 @ 170 lbs
5
Christian
Gomez
PM WOD 4:45
20 x 1 @ 155 lbs
5
Eric
Glarborg
PM WOD 3:30
20 x 1 @ 155 lbs
6
Zach
Smith’
AM WOD 5:30
20 x 1 @ 145 lbs
145# (75%) for all sets
7
Jason
Hoy
AM WOD 6:45
20 x 1 @ 135 lbs
8
Ed
Furnari
AM WOD 5:30
20 x 1 @ 85 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 4:45
20 x 1 @ 175 lbs
135(5),145(5),155(5),165(3),175(2)
2
Lily
Johnson
AM WOD 11:30
20 x 1 @ 115 lbs
3
Elizabeth
Gomez
PM WOD 6:00
20 x 1 @ 95 lbs
3
Kelsey
Vigil
AM WOD 5:30
20 x 1 @ 95 lbs
4
Delise
Hoy
AM WOD 6:45
20 x 1 @ 85 lbs
5
Alicia
Ciccone
AM WOD 5:30
20 x 1 @ 75 lbs
5
Sarah
Lujan
PM WOD 6:00
20 x 1 @ 75 lbs
6
Rachel
Furnari
AM WOD 5:30
20 x 1 @ 70 lbs
75# for last 5 reps
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