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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
Partner Saturday - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:15
AM WOD 10:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (4/0)
Workout
Partner Saturday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Russian Swing
10 Banded Press
Metcon
Metcon (Time)
3 Rounds for time
30 Cal
30 Backsquat 115/85 (Taken from ground)
30 American Swing 55/35
30 Burpee Over Bar
30 Alt Lunge 115/85 (L+R = 1) (Front or Back Rack)
30 PC and J 115/85
40 min Cap
Split work however. 1 person working at a time
RX+ 135/95
Metcon (Time)
3 Rounds for time
30 Cal
30 Backsquat 115/85 (Taken from ground)
30 American Swing 55/35
30 Burpee Over Bar
30 Alt Lunge 115/85 (L+R = 1) (Front or Back Rack)
30 PC and J 115/85
40 min Cap
Split work however. 1 person working at a time
RX+ 135/95
Extra Credit
Metcon (No Measure)
5x10 Barbell Curls
100 Ab Mat Sit-ups
5x15 Push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 05, 2020
Male Clients
1
Jon
Bender
AM WOD 9:15
33:14
w/ Jake
2
Jason
Hoy
AM WOD 8:00
34:30
95#
3
Sage
Hill
AM WOD 9:15
35:16
#85, #35 💃
4
Thomas
Gaffney
AM WOD 10:30
40:00
115#, 55# KB. DNF lunges or PC
Female Clients
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