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Components
Back Squat
Clean pull + hang cl ...
Hang clean pull
Settings
Location
(All)
Bear Canyon CrossFit
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BCCF Barbell Club
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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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