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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Tuesday - 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):
15 (10/5)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (4x6)
Front Squat
Front Squat
4×6 @ 70+%
E2M
Metcon
Metcon (Time)
3 Rounds
30 Bar Facing Burpees
Rest 1:00
(OPEN STANDARDS)
A controlled 95% effort on rounds 1 and 2 should mean you shouldn’t slow down TOO much. That being said, sell your soul on round 3.
Extra Credit
Metcon (Weight)
Deadlift
4 @ 70%
4 @ 80%
4 @ 80%*
4 @ 80%
4 @ 70%
*Add weight for middle set if weight is moving smooth
None of these sets should be particularly challenging. Focus on a tight midline and pushing your hips back from the top of each rep. Finish with a perfect set of 4 at 70%.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 08, 2019
Male Clients
1
Michael
Salcido
PM WOD 4:30
4 x 6 @ 250 lbs
2
Jon
Bender
PM WOD 5:30
4 x 6 @ 205 lbs
3
Mark
Fuentes
PM WOD 4:30
4 x 6 @ 185 lbs
4
Adam
Jones
PM WOD 6:30
4 x 6 @ 165 lbs
5
Pete
Bosler
AM WOD 11:30
4 x 6 @ 145 lbs
6
marcus
ardiel
AM WOD 6:30
4 x 6 @ 135 lbs
7
Jason
Hoy
AM WOD 6:30
4 x 6 @ 125 lbs
95x1,115x2,125x1
8
Sean
Hulsey
PM WOD 3:30
4 x 6 @ 115 lbs
9
JP
Bowdoin
AM WOD 5:30
4 x 6 @ 65 lbs
10
Private
PM WOD 5:30
2 x 6 @ 186 lbs
Female Clients
1
Shanda
Diantonio
AM WOD 11:30
4 x 6 @ 175 lbs
2
Amanda
Garcia
PM WOD 3:30
4 x 6 @ 135 lbs
115, 120, 125
3
Samantha
Jaramillo
AM WOD 11:30
4 x 6 @ 125 lbs
110x6, 115x12, 125x6
4
Private
PM WOD 3:30
4 x 6 @ 115 lbs
5
Ariella
Joswick
PM WOD 3:30
4 x 6 @ 55 lbs
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