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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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Travel WOD
WOD
Date
Workout
Monday - 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):
34 (16/18)
Workout
Monday
Strength
Back Squat (10x3)
3 BSQ EMOM x 10.
Use 65% of your 2RM. (Or take 90% of your 1rm then 70% of that # if you do not have a 2rm)
Metcon (Time)
5 Rds for Time:
5x Squat Snatch 135/95
10 TTB
15x Cal
Accessory work
400m Farmer Carry 72/53
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 02, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 3 @ 405 lbs
405x9, 445 last set
2
Mark
Fuentes
PM WOD 4:45
10 x 3 @ 235 lbs
3
Luke
Hankner
PM WOD 3:30
10 x 3 @ 225 lbs
For all
3
Michael
Simpson
PM WOD 4:45
10 x 3 @ 225 lbs
65% 1RM (365)
3
Ross
Dailey
PM WOD 4:45
10 x 3 @ 225 lbs
4
Garrick
Gonzalez
PM WOD 4:45
10 x 3 @ 215 lbs
Last 5 sets
5
david
georges
AM WOD 11:30
10 x 3 @ 205 lbs
6
Zach
Smith'
AM WOD 5:30
10 x 3 @ 195 lbs
Built from 165
7
Christian
Gomez
PM WOD 4:45
10 x 3 @ 190 lbs
8
Jason
Barnes
PM WOD 6:00
10 x 3 @ 185 lbs
8
Jayce
Mawson
AM WOD 6:45
10 x 3 @ 185 lbs
8
Michael
Keller
AM WOD 5:30
10 x 3 @ 185 lbs
9
Jason
Hoy
AM WOD 6:45
10 x 3 @ 165 lbs
Too light
10
Ed
Furnari
AM WOD 5:30
10 x 3 @ 135 lbs
10
Ed
Furnari
AM WOD 5:30
10 x 3 @ 135 lbs
10
Joseph
Ulibarri
AM WOD 5:30
10 x 3 @ 135 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
10 x 3 @ 195 lbs
2
Johanna
Hayden
AM WOD 6:45
10 x 3 @ 165 lbs
3
Lily
Johnson
AM WOD 11:30
10 x 3 @ 155 lbs
4
Samantha
Jaramillo
AM WOD 11:30
10 x 3 @ 140 lbs
65% of 2RM
5
Alicia
Ciccone
AM WOD 5:30
10 x 3 @ 135 lbs
5
Kelsey
Vigil
AM WOD 5:30
10 x 3 @ 135 lbs
Knee was acting up
6
KRISTIAN
FAZIO
AM WOD 5:30
10 x 3 @ 125 lbs
6
Liz
Russo
PM WOD 3:30
10 x 3 @ 125 lbs
6
Lydia
Frost
PM WOD 6:00
10 x 3 @ 125 lbs
7
Delise
Hoy
AM WOD 6:45
10 x 3 @ 120 lbs
8
Elizabeth
Gomez
PM WOD 6:00
10 x 3 @ 115 lbs
8
Sarah
Lujan
PM WOD 6:00
10 x 3 @ 115 lbs
9
Rachel
Furnari
PM WOD 3:30
10 x 3 @ 110 lbs
10
Kristina
Metge
AM WOD 5:30
10 x 3 @ 105 lbs
10
Natalie
Dalton
AM WOD 5:30
10 x 3 @ 105 lbs
10
Robin
Molina
PM WOD 3:30
10 x 3 @ 105 lbs
11
Heidi
Dailey
PM WOD 4:45
10 x 3 @ 90 lbs
12
Sara
Jensen
PM WOD 6:00
10 x 3 @ 85 lbs
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