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Components
Back Squat
Clean pull + hang cl ...
Hang clean pull
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Wednesday, October 6th - Bear Canyon CrossFit
Class
(All)
Open Gym: 1:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday, October 6th
Back Squat (3 x 10 @ 70%)
Clean pull + hang clean + power jerk
Increase weight on last set if you feel good. 1 pull + 3 hang cleans + 1 power jerk for a total of 5 reps per set. Hang position at mid-thigh.
5 @ 70%
5 @ 75%
5 @ 80% x 2
Hang clean pull
Hang position below knee
3 X 5 @ 90%
Accessory work
3 sets:
A1. Bulgarian Split Squat (DBs to add weight) x 10/leg
A2. Weighted Plank - 15 sec on / 15 sec off x 2 total minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 06, 2021
Male Clients
Female Clients
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