Show Workout in Full Screen
Auto Scroll Page
Components
Squat Clean
Squat Clean
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Personal Training
Private Coaching
Savage Saturdays
Strongman Sunday
SWEAT
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):
12 (7/5)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Clean (4x2)
Squat Clean
4×2 @ 60-70%
w/ pause at knee
drop and reset
EMOM 4 MIN
then rest 1 min add weight
Squat Clean (7X1)
Squat Clean
7×1 @ 82.5-92.5%
EMOM
Metcon
Metcon (Time)
3 Rounds
30 Power Cleans 95/65lbs
30 Push Ups
These two movements will sneak up on you mixed together. Odds are if you’re a big/strong athlete, this will be a good piece to work through with the high rep/light nature of it.
12 Min Cap
Scale Accordingly
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Maintenance – For Completion
2:00 Pec Smash Per Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 17, 2019
Male Clients
1
Jonathan
Longdon
AM WOD 6:30
4 x 2 @ 205 lbs
Across
2
marcus
ardiel
AM WOD 6:30
4 x 2 @ 185 lbs
2
Mark
Fuentes
PM WOD 4:30
4 x 2 @ 185 lbs
3
Sean
Chinana
AM WOD 11:30
4 x 2 @ 165 lbs
4
Eric
Glarborg
AM WOD 11:30
4 x 2 @ 155 lbs
5
Andy
Relford
PM WOD 5:30
4 x 2 @ 135 lbs
6
Sean
Hulsey
AM WOD 6:30
4 x 2 @ 95 lbs
Female Clients
1
Carly
Newlands
AM WOD 6:30
4 x 2 @ 155 lbs
2
Ashli
Saenz
PM WOD 3:30
4 x 2 @ 135 lbs
3
Shanda
Diantonio
PM WOD 3:30
4 x 2 @ 125 lbs
4
Samantha
Jaramillo
PM WOD 3:30
4 x 2 @ 90 lbs
5
Sara
Jensen
PM WOD 5:30
4 x 2 @ 65 lbs
Loading...
Powered By Wodify