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Components
Squat Clean and Jerk
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
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CrossFit Kids
Legends
Mobility
Nicole's Private coaching
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Open Gym
Personal Training
Private Coaching
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Wednesday February 24th - 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):
25 (12/13)
Workout
Wednesday February 24th
Strength
Squat Clean and Jerk
The Clean and Jerk
A) Squat Clean & Jerk
Every 90 seconds x 10 sets
1.1 (rest 10 seconds b/t lift)
drop & reset
Building each set from 70%
Metcon
Metcon (Time)
1-10
Burpee Over Bar
Power Clean
Scaled: 95/65
RX: 135/95
RX+: 155/105
15min Time Cap
Accessory work
4 Sets
20 sec Barbell Curls
20 sec rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 24, 2021
Male Clients
1
Jonathan
Longdon
PM WOD 6:00
10 x 2 @ 240 lbs
175 up to 240 for last double
2
Eric
Glarborg
AM WOD 5:30
10 x 2 @ 205 lbs
155/175/185/205
2
marcus
ardiel
AM WOD 6:45
10 x 2 @ 205 lbs
2
Mark
Smith
AM WOD 5:30
10 x 2 @ 205 lbs
185x2,195x2,205x6 Best cardio ever!
3
James
Ciccone
AM WOD 5:30
10 x 2 @ 185 lbs
135 145 155x2 165x3 175x2
3
Marshall
Mortley
AM WOD 5:30
10 x 2 @ 185 lbs
2 sets each @ 135, 155, 165, 175, 185
3
Zach
Smith'
AM WOD 5:30
10 x 2 @ 185 lbs
Up from 135
4
Christian
Gomez
PM WOD 6:00
10 x 2 @ 165 lbs
Build from 135
4
Thomas
Gaffney
AM WOD 11:30
10 x 2 @ 165 lbs
Started at 135, jumps of 10
5
Jayce
Mawson
AM WOD 6:45
10 x 2 @ 150 lbs
6
Fernando
Monreal
AM WOD 11:30
10 x 2 @ 105 lbs
7
Jason
Barnes
PM WOD 6:00
1 x 2 @ 185 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 6:00
10 x 2 @ 185 lbs
2
Amity
Livingston
PM WOD 6:00
10 x 2 @ 175 lbs
3
Samantha
Jaramillo
PM WOD 3:30
10 x 2 @ 140 lbs
105, 115, 2x125, 2x130, 2x135, 2x140
4
Crystal
Himeur
PM WOD 3:30
10 x 2 @ 135 lbs
5
Lily
Johnson
AM WOD 11:30
10 x 2 @ 120 lbs
from 75
6
Valerie
Warner
AM WOD 5:30
10 x 2 @ 115 lbs
7
Kelsey
Vigil
AM WOD 5:30
10 x 2 @ 110 lbs
Worked up to 110
8
Elizabeth
Gomez
PM WOD 6:00
10 x 2 @ 105 lbs
65,70,75,85,85,90,95,100,100,105
9
Rachel
Furnari
AM WOD 6:45
10 x 2 @ 90 lbs
Building from 75#
10
Claire
Rembe
PM WOD 3:30
10 x 2 @ 85 lbs
11
Kristina
Metge
AM WOD 5:30
10 x 2 @ 75 lbs
12
Abby
Bassie
PM WOD 3:30
5 x 2 @ 105 lbs
12
Sarah
Lujan
PM WOD 6:00
1 x 2 @ 85 lbs
55,60,65,70,75,80,80,80,80,85 First push jerk Second split jerk
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