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Components
Front Squat
Ingrid
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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Private Coaching
Savage Saturdays
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SWEAT
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 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):
27 (14/13)
Workout
Wednesday
Strength
Front Squat (5/3/1+)
Front Squat
We are getting Heavy, remember your positions and set ups. Get Set/ Big breath/ Lift
*These % are based of 90% of your 1rm. DO NOT GO FOR A MAX! stay at the %
E2M
Set 1) 5 x 80%
Set 2) 3x 90%
Set 3) 1+ x 100%
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 23, 2022
Male Clients
1
Michael
Simpson
PM WOD 6:00
3 x 1 @ 285 lbs
225, 255, 285
1
Stephen
Johnston
PM WOD 6:00
3 x 1 @ 285 lbs
2
Jonathan
Jones
PM WOD 4:45
3 x 1 @ 255 lbs
3
Zach
Smith'
AM WOD 5:30
3 x 1 @ 237 lbs
185x5, 210x3, 237x2
4
Marshall
Mortley
AM WOD 5:30
3 x 1 @ 230 lbs
185, 210, 230x3
5
Ryan
Katona
PM WOD 6:00
3 x 2 @ 225 lbs
5
Michael
Keller
AM WOD 11:30
3 x 1 @ 225 lbs
175/205/225x3
6
Private
PM WOD 6:00
3 x 1 @ 165 lbs
7
Joseph
Ulibarri
AM WOD 5:30
3 x 1 @ 155 lbs
125, 140, 155
8
Juan
Pedro Mend ...
PM WOD 4:45
3 x 1 @ 125 lbs
9
Lorenzo
Hernandez
PM WOD 3:30
1 x 3 @ 250 lbs
gross 200 for 5, 225 for 3, 250 for 3
9
Eric
Glarborg
PM WOD 6:00
1 x 2 @ 305 lbs
245/275/305
9
Jason
Hoy
WOD: 6:30 AM
1 x 2 @ 195 lbs
155,175,195
9
Jon
Bender
PM WOD 4:45
1 x 2 @ 280 lbs
215, 245, 280x2
Female Clients
1
Savanna
Yaegle
PM WOD 4:45
3 x 1 @ 205 lbs
165/185/205
2
Monique
Monsivaiz
PM WOD 6:00
3 x 1 @ 160 lbs
135, 145, 160x5
3
Kelsey
Vigil
AM WOD 5:30
3 x 1 @ 155 lbs
4
Mikaelah
Gaston
PM WOD 3:30
3 x 1 @ 135 lbs
5
Rachel
Furnari
AM WOD 5:30
3 x 1 @ 125 lbs
95, 115, 125
6
KRISTIAN
FAZIO
AM WOD 5:30
3 x 1 @ 120 lbs
100, 110, 120
7
Kristina
Metge
AM WOD 5:30
3 x 1 @ 115 lbs
85, 95, 115 x 2
7
Sara
Fellows
AM WOD 5:30
3 x 1 @ 115 lbs
8
Melissa
Martinez
PM WOD 3:30
3 x 2 @ 110 lbs
9
Alicia
Ciccone
AM WOD 5:30
3 x 5 @ 85 lbs
9
Liz
Russo
PM WOD 3:30
3 x 5 @ 85 lbs
10
Sara
Millspaugh
PM WOD 4:45
1 x 3 @ 125 lbs
10
Sarah
Lujan
PM WOD 6:00
1 x 2 @ 130 lbs
105*5,115*3,130*2
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