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Components
Sumo Deadlift
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):
9 (6/3)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Sumo Deadlift (10x5)
Sumo Deadlift
EMOM
HAP
TnG
Metcon
Metcon (Weight)
Every 2:00, for 10 Rounds:
200m Run
then,
3 Hang squat clean (205/145)
*3HC must be unbroken
Rest remainder of 2 min until run starts
Extra Credit
Metcon (No Measure)
50 TTB
50 Ab Mat
50 SUPERMANS
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, October 11, 2019
Male Clients
1
Cody
Hanson
PM WOD 3:30
10 x 5 @ 225 lbs
1
Colton
Deeter
PM WOD 3:30
10 x 5 @ 225 lbs
1
marcus
ardiel
AM WOD 6:30
10 x 5 @ 225 lbs
2
Jason
Hoy
AM WOD 6:30
10 x 5 @ 205 lbs
3
Matthew
Akers
PM WOD 4:30
10 x 5 @ 185 lbs
4
Sean
Hulsey
PM WOD 3:30
10 x 5 @ 175 lbs
155 x 3, 165 x 3, 175 x 3, 185.
Female Clients
1
Delise
Hoy
AM WOD 6:30
10 x 5 @ 145 lbs
2
Abby
Bassie
PM WOD 3:30
10 x 5 @ 105 lbs
3
Abby
Bassie
PM WOD 5:30
10 x 5 @ 0 lbs
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