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Components
Push Press
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Monday - 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):
20 (12/8)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (6x8)
Push Press
Every :90 For 6 Sets
8 Push Press
Start around 75% and work up if they are fast and efficient
Remember to extend your knees to stand up straight instead of throwing your hips forward and getting onto your toes and overextended.
Metcon
Metcon (AMRAP - Reps)
MAMBA
AMRAP in 18 minutes
5 Ring Muscle-Ups
8 Power Cleans (185/125 lb)
24 Box Jumps (30/24 in)
Background: Dedicated to Kobe Bryant, "the NBA MVP who had a 20-year career with the Lakers, [who] was killed Sunday [January 26, 2020] when the helicopter he was traveling in crashed and burst into flames in the hills above Calabasas. His daughter Gianna, 13, was also on board and died along with three others." -@latimes
This workout, now a memorial WOD, was first posted by CrossFit Invictus @crossfitinvictus (San Diego, CA, USA) as their workout of the day for April 13, 2016, when the gym celebrated the NBA legend's career following his retirement in 2016 after 20 years in the league.
18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
Extra Credit
Metcon (No Measure)
3×10
Barbell RDLs
4×15
Barbell Bench Press
5×20
Reverse Hyper @ 25% 1RM Back Squa
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 27, 2020
Male Clients
1
Cody
Hanson
PM WOD 6:30
6 x 8 @ 135 lbs
1
marcus
ardiel
AM WOD 6:30
6 x 8 @ 135 lbs
1
Matthew
Akers
PM WOD 6:30
6 x 8 @ 135 lbs
2
Andy
Relford
PM WOD 4:30
6 x 8 @ 115 lbs
2
Pete
Bosler
PM WOD 4:30
6 x 8 @ 115 lbs
3
Ryan
Bresson
AM WOD 5:30
6 x 8 @ 105 lbs
4
Paul
L'Esperance
PM WOD 6:30
6 x 8 @ 100 lbs
5
Private
PM WOD 5:30
6 x 8 @ 80 lbs
6
Deryk
Harder
PM WOD 4:30
6 x 8 @ 75 lbs
7
Rob
Keene
PM WOD 5:30
3 x 8 @ 135 lbs
7
Jason
Hoy
AM WOD 6:30
2 x 8 @ 135 lbs
7
Sharif
Gray
AM WOD 6:30
2 x 8 @ 120 lbs
Female Clients
1
Christian
Schramm
PM WOD 4:30
6 x 8 @ 145 lbs
2
Carly
Newlands
PM WOD 4:30
6 x 8 @ 135 lbs
3
Samantha
Jaramillo
PM WOD 3:30
6 x 8 @ 90 lbs
Behind the neck PP / 2x8 75, 2x8 80, 2x8 90
4
Cassy
Lovato 🕊
PM WOD 3:30
6 x 8 @ 85 lbs
4
Delise
Hoy
AM WOD 6:30
6 x 8 @ 85 lbs
5
Amanda
Garcia
PM WOD 5:30
6 x 8 @ 65 lbs
6
Angelica
Lopez
AM WOD 11:30
6 x 8 @ 42 lbs
7
Erica
L'Esperance
PM WOD 6:30
6 x 6 @ 55 lbs
Also 2 sets at 60 lbs (with slight right shoulder impingement).
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