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Components
Back Rack Lunge
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Thursday - 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):
5 (3/2)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Rack Lunge (5x16)
Back Rack Lunge
5 Sets:
E2M
With your front foot on a Red 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
Metcon
Metcon (AMRAP - Reps)
16 min to get as far as possible...
12-11-10-9-8-7-6-5-4-3-2-1
Burpee DB Deadlifts 50/35s
*5 Pull Ups + 10 air squats after each set
Extra Credit
Metcon (No Measure)
Mobility
RomWod
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, July 18, 2019
Male Clients
1
Jon
Bender
PM WOD 5:30
5 x 16 @ 100 lbs
2
Mark
Eytcheson
AM WOD 11:30
5 x 16 @ 95 lbs
3
Jason
Hoy
AM WOD 6:30
5 x 16 @ 30 lbs
Kettlebell
Female Clients
1
Jonnie
Ghahate
PM WOD 4:30
5 x 16 @ 55 lbs
No plate
2
Delise
Hoy
AM WOD 6:30
5 x 16 @ 25 lbs
15 lbs last two
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