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Components
Front Squat
Metcon
Deadlift
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):
12 (6/6)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (5x6)
Front Squat
Front Squat
5×6 @ 82.5%
E2M
Metcon
Metcon (Time)
2 Rounds
30 Wallballs 30/20lbs
20 Bar Facing Burpees
10 Sandbag Cleans 150/100lbs
Rest 2:00
The wallballs should be an inconvenient buy-in for the rest of the workout, where your burpee pace and ability to stay on top of the sandbag for quick singles is the difference maker.
We also have the 75# bags and stones that you can use
Extra Credit
Deadlift (5x4)
Deadlift
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, November 05, 2019
Male Clients
1
Jon
Bender
PM WOD 5:30
5 x 6 @ 225 lbs
2
Sean
Chinana
AM WOD 11:30
5 x 6 @ 215 lbs
3
Private
PM WOD 5:30
5 x 6 @ 185 lbs
4
marcus
ardiel
AM WOD 6:30
5 x 6 @ 145 lbs
5
Jason
Hoy
AM WOD 6:30
5 x 6 @ 135 lbs
6
Colton
Deeter
AM WOD 6:30
1 x 6 @ 195 lbs
Female Clients
1
Christian
Schramm
PM WOD 5:30
5 x 6 @ 235 lbs
2
Private
PM WOD 3:30
5 x 6 @ 135 lbs
3
Katherin
Marín
PM WOD 6:30
5 x 6 @ 130 lbs
4
Brittany
Gillis
AM WOD 6:30
5 x 6 @ 115 lbs
5
Delise
Hoy
AM WOD 6:30
5 x 6 @ 100 lbs
6
Abby
Bassie
AM WOD 6:30
5 x 6 @ 85 lbs
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