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Components
Back Squat
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
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (16/10)
Workout
Monday
Strength
Back Squat (3x5)
Ever 2 Mins x 3 Sets 5 Backsquats
Set 1- 65%x5
Set 2- 75%x5
set 3- 85% x5+
*REMEMBER these percentages are based off our training max. Which is 90% of our true 1rm.
Your last set is a max attempt, try to get as many reps as possible.
Metcon (AMRAP - Reps)
5 Rds.
3 Min Amrap
Row 250/200
Remaining time Amrap
3 Bar Facing Burpees
3 Power Cleans 135/95
Rest 1 Min Between Rounds.
Score is total reps of BFB and power cleans
Extra Credit
EMOMx 10 Mins - 1 Ring Muscle up + 3-5 Dips
If unable to complete a MU > Banded MU transition into 3-5 dips or > 2 Strict Pullups + 3-5 Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
Stephen
Johnston
AM WOD 11:30
3 x 5 @ 305 lbs
235-275-305
2
Eric
Glarborg
PM WOD 4:45
3 x 5 @ 275 lbs
215/245/275x10
2
Tim
Warner
PM WOD 3:30
3 x 5 @ 275 lbs
215 245 275
3
Michael
Walsh
PM WOD 4:45
3 x 10 @ 265 lbs
10 reps
3
Scott
Brooks
AM WOD 5:30
3 x 5 @ 265 lbs
5x185 5x225 5x265
4
Marshall
Mortley
AM WOD 5:30
3 x 5 @ 255 lbs
205, 225, 255x5
5
Casey
Link
AM WOD 11:30
3 x 6 @ 245 lbs
185 to start
5
Thomas
Gaffney
AM WOD 5:30
3 x 5 @ 245 lbs
185,215,245(7 reps)
6
Ryan
Katona
PM WOD 4:45
3 x 5 @ 230 lbs
5 x 175 5 x 205 7 x 230
7
Christian
Gomez
PM WOD 4:45
3 x 5 @ 225 lbs
7
Private
WOD: 6:30 AM
3 x 5 @ 225 lbs
8
Jason
Hoy
WOD: 6:30 AM
3 x 5 @ 215 lbs
5,5,5
9
Aaron
Brundage
AM WOD 5:30
3 x 5 @ 205 lbs
165x5,285x5,205x5 deep squats
9
Michael
Keller
AM WOD 5:30
3 x 5 @ 205 lbs
155, 175, 205
10
Tom
Neale
WOD: 6:30 AM
3 x 6 @ 200 lbs
155, 175, 200
11
John
Jennings
PM WOD 4:45
1 x 7 @ 275 lbs
Female Clients
1
Crystal
Himeur
PM WOD 3:30
3 x 5 @ 195 lbs
8 reps 195
2
Samantha
Jaramillo
PM WOD 3:30
3 x 8 @ 185 lbs
1x5 140, 1x5 160, 1x8 185
2
Johanna
Hayden
PM WOD 4:45
3 x 5 @ 185 lbs
3
Kelsey
Vigil
AM WOD 5:30
3 x 5 @ 165 lbs
4
Elizabeth
Gomez
AM WOD 5:30
3 x 5 @ 140 lbs
105-125-140
4
Sarah
Lujan
PM WOD 6:00
3 x 5 @ 140 lbs
100,115,140
5
KRISTIAN
FAZIO
AM WOD 5:30
3 x 5 @ 135 lbs
6
Liz
Russo
PM WOD 3:30
3 x 5 @ 125 lbs
7
Kristina
Metge
AM WOD 5:30
3 x 5 @ 115 lbs
85, 105, 115
8
Jann
Kindel
WOD: 6:30 AM
3 x 5 @ 100 lbs
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