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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
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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):
2 (2/0)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10x3)
Back Squat
Warm up to a tough single at 80-90%
Then
10×3 @60%
E2M
Focus on loading on the way down and acceleration on the way up
Back to Week 1 weight. How much faster can you move it now?
From the ground modification: Front Squats
Metcon for Time
Metcon (Time)
"The What F@$!" – For Time
30-20-10
Toes to Bar
Calorie Assault Bike*
*Women 21/14/7
Check Misfit WOD for specific modifications.
Extra Credit
Metcon (Time)
50 Bar Facing Burpees
Rest 7:00
50 Bar Facing Burpees
Any 10″ tall object is sufficient to create the barrier that the barbell would. No excuses here, get to work.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 20, 2020
Male Clients
1
Jason
Hoy
AM WOD 5:30
10 x 3 @ 165 lbs
Yes, faster up
2
Zach
Smith'
PM WOD 5:30
10 x 3 @ 155 lbs
Female Clients
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