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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
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):
10 (5/5)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (8x3)
Back Squat
EMOM 8 Minutes
3 Speed Reps @ 65%
Controlled descent and the drive out of the bottom fast.
Metcon
Metcon (Time)
12min. to finish...
100 One Arm Devil Press 50/35lb. DB
Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it's with 1 DB.
Scale Accordingly
Extra Credit
Metcon (Time)
3 Rounds
Row 500m
10 DB Squat Clean Thrusters 50/35s
You should know by now how you prefer to bring the DBs to the ground for squat cleans, but if not now is the time to figure it out. Get this done fast.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2019
Male Clients
1
Private
PM WOD 5:30
8 x 3 @ 225 lbs
2
Mark
Fuentes
PM WOD 4:30
8 x 3 @ 185 lbs
2
Pete
Bosler
AM WOD 11:30
8 x 3 @ 185 lbs
3
Sean
Hulsey
PM WOD 4:30
8 x 3 @ 120 lbs
4
Bob
Rausch
AM WOD 6:30
8 x 3 @ 95 lbs
Female Clients
1
Christian
Schramm
PM WOD 4:30
8 x 3 @ 225 lbs
2
Amanda
Garcia
PM WOD 3:30
8 x 3 @ 135 lbs
2
Samantha
Jaramillo
AM WOD 11:30
8 x 3 @ 135 lbs
5x3 125, 3x3 135
3
Lauren
Salcido
PM WOD 3:30
8 x 3 @ 85 lbs
4
Angelica
Lopez
AM WOD 5:30
8 x 3 @ 65 lbs
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