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Components
Clean Hang Complex
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
Wednesday - 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):
5 (4/1)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean Hang Complex (10X1 (Complex))
Pos. 1 Power Clean + Pos.2 Power Clean (high hang+ hang)
EMOM
HAP
Metcon
Metcon (Time)
3 Rounds
40 Air Squats
20 Burpees to plate
Rest 2:00
Target Time: 11-14 minutes
Extra Credit
Metcon (No Measure)
Seated Single Arm DB Curls
4×16
8 Right arm into 8 left arm
Overhead Barbell Split Squats
5×20
(10 Per Side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 18, 2019
Male Clients
1
Jason
Hoy
AM WOD 6:30
10 x 1 @ 125 lbs
1
Sean
Hulsey
PM WOD 4:30
10 x 1 @ 125 lbs
Fast!
2
Jon
Bender
PM WOD 5:30
5 x 1 @ 165 lbs
2x145: 3x155
2
Mark
Smith
AM WOD 5:30
3 x 1 @ 225 lbs
4x185,3x205,3x225
Female Clients
1
Angelica
Lopez
AM WOD 11:30
10 x 55 @ 0 lbs
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