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Components
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
Thursday December 3rd, 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
WOD: 9:30 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):
12 (9/3)
Workout
Thursday December 3rd, 2020
Warm-up
2min Bike/Row
-then-
2 Sets
10 Empty Barbell Strict Press
12 Kip Swings
20 Plank Shoulder Taps
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
1-2-3...etc
Shoulder to Overhead @ 115/75
Lateral Burpees Over the Bar
-5min rest-
Metcon
Metcon (Time)
For Time
Start at the top of the nearest round you finished and work down to the 1s
15min Time cap
Example: If you finished at 10 S2OH and 8 Burpees, you would round up to the 11's and work your way down to the 1s.
*If you get into ANY of the burpees round up, if you don't finish the S2OH, then round down.
Accessory work
3 Sets
12 Barbell Upright Rows
20 Banded Face Pulls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 03, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
12 + 0
2
Zach
Smith’
AM WOD 5:30
11 + 9
3
Andy
Relford
PM WOD 4:45
10 + 0
4
Christian
Gomez
PM WOD 3:30
13 + 0
95
5
Casey
Link
AM WOD 11:30
12 + 0
95
6
Ryan
Katona
PM WOD 4:45
11 + 0
95 lbs.
7
Joseph
Ulibarri
AM WOD 5:30
10 + 4
65lbs
8
Brandon
Ashcraft
PM WOD 3:30
9 + 9
95lb
9
Jayce
Mawson
AM WOD 6:45
9 + 0
95
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
11 + 12
Rounded to 12 for second part
2
Kelsey
Vigil
AM WOD 5:30
10 + 5
3
Rachel
Furnari
AM WOD 6:45
10 + 8
55#
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