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Components
Deadlift
Deadlift
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
Monday, October 19th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
26 (10/16)
Workout
Monday, October 19th
warm up
2 Rounds:
10 Cal Bike/ Row
10x RIng Rows
10x Single Arm RDL R/L
:30 FLR
Strength
Deadlift (5x6)
Deadlift
A) Deadlift (0:00-10:00)
6 reps Every 2mins x 5 sets
Building each set to a tough set of 6 by the last set
-1min rest- (10:00-11:00)
Deadlift (2x8)
Deadlift
B) Deadlift Drop Set (11:00-14:00)
Every 90 sec x 2 sets
8 reps @ 65%of A
Metcon
Metcon (Time)
50,40,30,20,10 reps of:
Single Arm DB Floor Press @50/35
25,20,15,10,5 reps of:
Pull Ups.
*Note: Keep the floor press controlled on the eccentric.
Floor press is total reps, not each arm.
20min Cap
Accessory work
3 sets
12 Crossbody Single Leg KB RDL each side
-1min rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 19, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
5 x 6 @ 385 lbs
2
Casey
Link
Open Gym 1pm and 2:15pm (...
5 x 5 @ 325 lbs
225,265,285,305,325
3
Andy
Relford
PM WOD 3:30
5 x 5 @ 305 lbs
4
Tim
Warner
PM WOD 3:30
5 x 5 @ 270 lbs
4
Zach
Smith'
AM WOD 5:30
5 x 5 @ 270 lbs
205, 225, 235, 245, 270
5
Jayce
Mawson
AM WOD 6:45
5 x 6 @ 265 lbs
6
Christian
Gomez
PM WOD 3:30
5 x 5 @ 245 lbs
155..
6
Sage
Hill
AM WOD 5:30
5 x 5 @ 245 lbs
7
Marshall
Mortley
AM WOD 6:45
5 x 6 @ 185 lbs
8
Joseph
Ulibarri
AM WOD 5:30
5 x 6 @ 180 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
5 x 6 @ 285 lbs
215 255 265 275 285
2
Lily
Johnson
PM WOD 3:30
5 x 5 @ 185 lbs
135,155,165,175,185
3
Jessika
Brown
AM WOD 6:45
5 x 6 @ 175 lbs
3
Melissa
Martinez
AM WOD 11:30
5 x 6 @ 175 lbs
5x 125 5x 145 5x155 5x165
4
Natalie
Dalton
AM WOD 5:30
5 x 6 @ 165 lbs
4
Robin
Molina
PM WOD 3:30
5 x 5 @ 165 lbs
5
Natasha
Bates
Open Gym 1pm and 2:15pm (...
5 x 5 @ 160 lbs
105,125,145,155,160
6
Rachel
Furnari
AM WOD 5:30
5 x 6 @ 149 lbs
Building
7
Kelsey
Vigil
AM WOD 5:30
5 x 5 @ 145 lbs
7
Sara
Fellows
AM WOD 5:30
5 x 5 @ 145 lbs
8
Jann
Kindel
AM WOD 6:45
5 x 5 @ 125 lbs
9
KRISTIAN
FAZIO
AM WOD 5:30
5 x 5 @ 115 lbs
10
Gloria
Cazarez
AM WOD 6:45
5 x 5 @ 100 lbs
Maximum weight = 100 lbs
11
Nydia
Maldonado ...
PM WOD 6:00
5 x 6 @ 85 lbs
12
Abby
Bassie
PM WOD 4:45
3 x 5 @ 150 lbs
12
Sarah
Lujan
PM WOD 6:00
1 x 6 @ 135 lbs
105, 115, 120, 125, 130
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