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Components
Push Jerk
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 December 6th ,2020 - 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):
5 (3/2)
Workout
Sunday December 6th ,2020
Warm-up
Strength
2 Sets
10 Burpees
12 Lunges
15 Ring Rows
20 sec Hanging L-Sit/Tuck Hold
Metcon
Push Jerk
Push Jerk
A) Push Jerk Waves
Every 2mins x 6 sets
Set 1: 3 reps @ 70%
Set 2: 2 reps @ 72%
Set 3: 1 rep @ 75%
Set 4: 3 reps @ 72%
Set 5: 2 reps @ 75%
Set 6: 1 rep @ 78%
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
14 Single DB Front Squats @ 50#
5 Bar MU
12 Single DB Font Rack Lunges
5 Bar MU
Scale MU to Jumping Bar MU or a
tough pull up modification.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 06, 2020
Male Clients
1
Adam
Gross
WOD: 9:00 AM
6 x 1 @ 185 lbs
2
Private
WOD: 9:00 AM
6 x 1 @ 140 lbs
3
Joseph
Ulibarri
WOD: 9:00 AM
1 x 1 @ 95 lbs
65,70,75,75,80,95
Female Clients
1
Lily
Johnson
WOD: 9:00 AM
6 x 3 @ 110 lbs
2
Melissa
Martinez
WOD: 9:00 AM
6 x 1 @ 95 lbs
3x 70 2x75 1x85. 3x75 2x85 1x95
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