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Components
Power Clean
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
Sunday, October 25th - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Sunday, October 25th
Warm-up
2 Rounds:
10 Cal Bike/ Row
10x Gymnastics Kips
10x Burpees
:30 Dead Bug
Strength
Power Clean (4x3)
Power Clean
A) 1 Clean Pull + 1 HPC + 1 Hang Cluster
3 Complex Every 2mins x 4 sets
Building each set to a tough complex triple by the last set.
*Note, drop and reset after each cluster
Goal is to go 5-10lbs heavier than last time (10/6)
Metcon
Metcon (Time)
21,18,15,12,9 reps of:
Box Jump Overs 24/20"
T2B
*400 meter row, or 15 Cal Bike AFTER each set.
Accessory work
Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, October 25, 2020
Male Clients
1
Tom
Neale
WOD: 9:00 AM
4 x 3 @ 115 lbs
2
Joseph
Ulibarri
WOD: 9:00 AM
4 x 3 @ 105 lbs
80,90,100,105
Female Clients
1
Lily
Johnson
WOD: 9:00 AM
4 x 3 @ 95 lbs
60,70,85,95
2
Melissa
Martinez
WOD: 9:00 AM
4 x 3 @ 80 lbs
X65 x75 x75
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