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Components
Back Squat
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Monday March 8th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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):
32 (16/16)
Workout
Monday March 8th
Strength
A: Back Squat (5 reps E2MOM x 5 sets)
Build to 5RM, try to increase 5-10# last week. (dont crush it by 20+ lbs... yet)
B: Back Squat (20 reps at 60% of A)
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP:
3-6-9-12-15…
Power Clean and Jerks and Pullups (135/95)
* quick singles on the pc&jerk will help maintain that grip strength in the later rounds of pullups.
Accessory work
3 x 8-10 Bulgarian Split Squats
-into-
30 Banded Glute bridges
30 Clam Shell left and Right
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 08, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 5 @ 365 lbs
Sore
2
Michael
Simpson
PM WOD 4:45
1 x 5 @ 305 lbs
225, 245, 265, 285, 305
3
Jonathan
Longdon
PM WOD 3:30
1 x 5 @ 295 lbs
From 205
4
Colton
Deeter
PM WOD 6:00
1 x 5 @ 285 lbs
4
Michael
Walsh
PM WOD 6:00
1 x 5 @ 285 lbs
5
Mauricio
Somarribas
AM WOD 5:30
5 x 5 @ 275 lbs
185 205 225 245 275
5
Eric
Glarborg
AM WOD 5:30
1 x 5 @ 275 lbs
6
marcus
ardiel
AM WOD 6:45
1 x 5 @ 255 lbs
7
Marshall
Mortley
AM WOD 5:30
5 x 5 @ 240 lbs
135, 185, 215, 235, 240
8
Christian
Gomez
PM WOD 3:30
1 x 5 @ 235 lbs
155,155,185,225,235
8
Zach
Smith'
AM WOD 5:30
1 x 5 @ 235 lbs
Up from 155
9
Garrick
Gonzalez
PM WOD 4:45
1 x 5 @ 215 lbs
Last set
9
Tim
Warner
PM WOD 4:45
1 x 5 @ 215 lbs
10
Joseph
Ulibarri
AM WOD 5:30
1 x 5 @ 190 lbs
Tried 200
11
Ed
Furnari
AM WOD 5:30
1 x 5 @ 170 lbs
Last set 170
12
Fernando
Monreal
AM WOD 11:30
1 x 5 @ 155 lbs
Female Clients
1
Carly
Newlands
AM WOD 11:30
1 x 5 @ 255 lbs
215,225,235,245,255
2
Savanna
Yaegle
PM WOD 3:30
1 x 5 @ 240 lbs
165,185,205,225,240
3
Crystal
Himeur
PM WOD 6:00
1 x 5 @ 200 lbs
Built from 145
4
Lily
Johnson
AM WOD 11:30
1 x 5 @ 180 lbs
5
Danielle
Knust
AM WOD 5:30
1 x 5 @ 155 lbs
6
Kelsey
Vigil
AM WOD 5:30
5 x 5 @ 150 lbs
7
Tessa
Rogers
PM WOD 3:30
1 x 5 @ 145 lbs
8
Rachel
Furnari
AM WOD 6:45
1 x 5 @ 140 lbs
9
Liz
Russo
PM WOD 3:30
5 x 5 @ 135 lbs
Last set did 3 @145
9
Alicia
Ciccone
AM WOD 5:30
1 x 5 @ 135 lbs
9
Elizabeth
Gomez
PM WOD 6:00
1 x 5 @ 135 lbs
95, 105, 115, 125, 135lbs
9
Natalie
Dalton
AM WOD 5:30
1 x 5 @ 135 lbs
9
Robin
Molina
PM WOD 4:45
1 x 5 @ 135 lbs
10
Jann
Kindel
AM WOD 6:45
1 x 5 @ 110 lbs
10
Sarah
Lujan
PM WOD 6:00
1 x 5 @ 110 lbs
90,95,100,105,110
11
Sara
Fellows
AM WOD 5:30
1 x 5 @ 95 lbs
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