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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 SWEAT CLASS - Bear Canyon CrossFit
Class
(All)
SWEAT AM 9:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday SWEAT CLASS
Warm-up
40-20-10
Jumping Jacks
Air Squats
Front Lunges
KB Single Leg deadlift
KB High Pull
KB Squats, Pull, Push
KB Swing
Split Squat KB Pass
KB Single Arm Pass
KB Swing
New Section
Metcon (No Measure)
15 min EMOM
Min. 1: 12/16 Alt DB Snatch 50/35
MIn. 2: 12/16 Wall Balls
Min 3:15/12 Cal Row or Bike
Rest 5 Minutes
15 Min AMRAP:
10 DB Lunges 50/35
10 Pull Ups
100 M Single Arm DB Overhead walk ( switch at the 50)
100 M Run or 100 M Row
Advanced: 70/53 pound KB for overhead walking
Core: 4 Rounds 4 reps Turkish Get ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 23, 2020
Male Clients
Female Clients
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