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Components
Back Squat
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
Monday - 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):
25 (11/14)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5x5)
5×5 @85- 90% 5RM
E2M
Metcon
Metcon (AMRAP - Reps)
AMRAP 12 Minutes
8 Thrusters 115/75lbs
10 Toes to Bar
12 Box Jumps 24/20"
Consider keeping the Thrusters unbroken throughout the entire piece. Break the TTB as needed and choose a maintainable pace on the Box Jumps. Going hard on all movements will lead to a blow up early on.
*More Options:
Less weight on Thrusters
Sit Ups instead of Toes to Bar
Scale Accordingly
Extra Credit
Metcon (AMRAP - Rounds)
AMRAP 8 Minutes
10 KB Goblet Squats 70-53
40 Double Unders
Small sets and a short time domain means this will be a test of toughness and who is willing to transition quickly and keep going.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 19, 2019
Male Clients
1
Private
PM WOD 4:30
5 x 5 @ 275 lbs
1
Jonathan
Longdon
PM WOD 4:30
5 x 5 @ 275 lbs
2
Eric
Glarborg
PM WOD 4:30
5 x 5 @ 255 lbs
3
Travis
Rawlins
PM WOD 6:30
5 x 5 @ 235 lbs
4
Pete
Bosler
AM WOD 11:30
5 x 5 @ 225 lbs
5
Josh
Meeks
PM WOD 3:30
5 x 5 @ 170 lbs
5
Paul
Fastnacht
PM WOD 3:30
5 x 5 @ 170 lbs
3 sec pause & jump
6
Sean
Hulsey
AM WOD 6:30
5 x 5 @ 140 lbs
125x3, 135, 140. Struggled on last rep.
7
Bob
Rausch
AM WOD 6:30
5 x 5 @ 110 lbs
8
Michael
Salcido
PM WOD 4:30
3 x 5 @ 295 lbs
295 305 325
8
Private
PM WOD 5:30
3 x 5 @ 315 lbs
Female Clients
1
Christian
Schramm
PM WOD 4:30
5 x 5 @ 255 lbs
2
Carly
Newlands
PM WOD 3:30
5 x 5 @ 245 lbs
3
Ashli
Saenz
PM WOD 4:30
5 x 5 @ 215 lbs
3
Shanda
Diantonio
PM WOD 3:30
5 x 5 @ 215 lbs
4
Rebekah
Olivas-fit ...
PM WOD 4:30
5 x 5 @ 205 lbs
185-205#
5
Savanna
Yaegle
PM WOD 4:30
5 x 5 @ 200 lbs
6
MEGAN
ROMERO
AM WOD 11:30
5 x 5 @ 185 lbs
7
Samantha
Jaramillo
PM WOD 3:30
5 x 5 @ 160 lbs
8
Amanda
Garcia
PM WOD 5:30
5 x 5 @ 155 lbs
2 sets @145
8
Kelli
Watkins
PM WOD 5:30
5 x 5 @ 155 lbs
9
Cassy
Lovato 🕊
PM WOD 3:30
5 x 5 @ 145 lbs
10
Private
PM WOD 3:30
5 x 5 @ 125 lbs
11
Angelica
Lopez
AM WOD 6:30
5 x 5 @ 75 lbs
12
Annashia
Shera
PM WOD 6:30
5 x 5 @ 50 lbs
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