Show Workout in Full Screen
Auto Scroll Page
Components
Deadlift
Deadlift
Front Rack Lunge
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 December 28th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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):
13 (7/6)
Workout
Monday December 28th
Warm-up
2 Sets
10 Cal Bike or Row
12 Step Ups
15 Banded Good Mornings
30 sec Side Plank each side
Strength
Deadlift
Deadlift
A) Deadlift (0:00-10:00)
6 reps Every 2mins x 5 sets
Build from 65%
-2min rest- (10:00-12:00)
Deadlift
Deadlift
B) Deadlift Drop Set (12:00-16:00)
8-10 reps Every 2mins x 2 sets
at 85% of heaviest set from A
-2min rest- (16:00-18:00)
Front Rack Lunge
Front Rack Lunge
C) Front Rack Rev. Lunges (18:00-21:00)
10-12 Alt reps EMOM x 3 sets
Empty Barbell
Metcon
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
6 Box Jump Overs @ 24/20
9 T2B
54 DU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
Tim
Warner
PM WOD 3:30
5 x 6 @ 305 lbs
Built to
2
Adam
Gross
PM WOD 6:00
5 x 6 @ 285 lbs
3
Michael
Simpson
PM WOD 3:30
5 x 6 @ 275 lbs
225, 245, 255, 265, 275
4
Jayce
Mawson
AM WOD 6:45
5 x 6 @ 265 lbs
4
Zach
Smith’
AM WOD 5:30
5 x 6 @ 265 lbs
215, 225, 230, 255, 265
5
Andy
Relford
PM WOD 4:45
5 x 6 @ 255 lbs
6
Joseph
Ulibarri
AM WOD 5:30
5 x 6 @ 210 lbs
165,175,185, 195, 210
Female Clients
1
Lily
Johnson
PM WOD 3:30
5 x 6 @ 195 lbs
135,155,170,185,195
2
Natalie
Dalton
AM WOD 5:30
5 x 6 @ 155 lbs
3
Kelsey
Vigil
AM WOD 5:30
5 x 6 @ 150 lbs
4
Sara
Fellows
AM WOD 5:30
5 x 6 @ 145 lbs
5
Rachel
Furnari
AM WOD 5:30
5 x 6 @ 140 lbs
6
Kristina
Metge
AM WOD 5:30
5 x 6 @ 125 lbs
85, 105, 115, 125
Loading...
Powered By Wodify