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Components
Clean and Jerk
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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Open Gym
Personal Training
Private Coaching
Savage Saturdays
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SWEAT
WOD
Date
Workout
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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):
8 (3/5)
Workout
TGIF
Strength
Clean and Jerk (12x2)
Clean and Jerk
EMOM x 12
min 1-4 3x cj@70%
Min 5-8 2x cj @ 75%
Min 9-11 1 cj @ 80%
Min 12 3x cj @ 75%
Metcon (Time)
For TIme:
7 Rope CLimbs
15 S2OH 165/115
5 Rope Climbs
12 S2OH
3 Rope Climbs
9 S2OH
1 Rope Climb
6 S2OH
Accessory work
5x 1 Min Amrap
6-12 Strict HSPU
Remaining time Max Cal AD
rest as 2 min between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
Marshall
Mortley
AM WOD 5:30
12 x 2 @ 165 lbs
135, 155, 165, 155
2
Zach
Smith'
AM WOD 5:30
12 x 2 @ 155 lbs
Squat cleans all sets. 135, 145, 155, 145
3
Jason
Hoy
WOD: 6:30 AM
12 x 2 @ 135 lbs
115,125,135
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
12 x 2 @ 115 lbs
2
Kristina
Metge
AM WOD 5:30
12 x 2 @ 80 lbs
65, 70, 80, 75
3
KRISTIAN
FAZIO
AM WOD 5:30
12 x 2 @ 65 lbs
60, 65, 70
4
Melissa
Martinez
AM WOD 11:30
12 x 2 @ 45 lbs
5
Sarah
Lujan
PM WOD 4:45
3 x 2 @ 85 lbs
75,80,85,80
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