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Components
Front Squat
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
Sunday - Bear Canyon CrossFit
Class
(All)
AM WOD 9:00
Strongman Sunday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Sunday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (7x3)
Front Squat
Every 2 Minutes For 14 Minutes
(3) 3-second Pause Front Squats
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-6: Build. Stay smooth.
Set 7: Back down to opening weight. End with perfect reps.
Check back to week 1 for the weights you hit when you only did 1 rep and gauge your building sets off of that. Drill the skill, don’t worry about the weight.
Metcon
Metcon (Time)
150/90 Calorie AAB or 2500/2000Row
Every minute not including 0:00, perform 2 Rope Climbs
You better take advantage of the free minute on the bike to bank a bunch of calories because that window is going to shrink in a hurry, especially if your climbing technique isn’t dialed in. Stop the pedals before you hop off for your rope climbs – no excessive rollover calories.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 08, 2019
Male Clients
1
Jason
Hoy
AM WOD 9:00
1 x 3 @ 155 lbs
Female Clients
1
Delise
Hoy
AM WOD 9:00
7 x 3 @ 105 lbs
2
Angelica
Lopez
AM WOD 9:00
7 x 3 @ 65 lbs
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