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Components
Metcon
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
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):
6 (3/3)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Airsquat
10 Push Up
10 Plank Jacks
Weightlifting
Metcon (Weight)
Z Press
5x8 E 1:30
Add weight
Into
Floor Press
5x8
20X0
E1:30
Metcon
Metcon (Time)
12-9-6-3
Unbroken squat clean 135/95
Lateral burpee over Bar
8 Min Cap
Try to go Unbroken
Extra Credit
Metcon (No Measure)
5x10 Hip Thrust (HAP)
5X10 Chin-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 05, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
115 lbs
65,115
2
Private
AM WOD 5:30
75 lbs
3
Joseph
Ulibarri
AM WOD 5:30
65 lbs
Bar for z press
Female Clients
1
Delise
Hoy
AM WOD 6:45
85 lbs
70 z press. 85 floor press
2
Melissa
Martinez
PM WOD 4:45
50 lbs
2
Sarah
Lujan
PM WOD 6:00
50 lbs
45 z press, first two floor at 45 then bumped to 50lbs
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