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Components
Strict Press
Strict Press
Metcon
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
Friday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (3x5)
Strict Press
E2M
3×5 @ 75%
Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps in the max effort set, so if that’s not going to happen, lower the percentage slightly.
THEN
Strict Press (Max Reps)
Strict Press
1 Max Rep Set @ 65%
Metcon
Metcon (Time)
6 Rounds
2 Rope Climbs
4 Overhead Squats 165/115lbs
6 Bar Facing Burpees
Scale Accordingly
Sub 10 chin-ups for rope climbs
Bar taken from ground
Extra Credit
Metcon (Time)
Accumulate 2 Minutes In a Hanging L-Sit On or 5 Minutes In a Plank
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 31, 2019
Male Clients
1
Private
PM WOD 4:30
3 x 5 @ 135 lbs
1
Christopher
Salcido
AM WOD 5:30
3 x 5 @ 135 lbs
125 1st set
2
Travis
Rawlins
PM WOD 3:30
3 x 5 @ 105 lbs
3
Private
PM WOD 5:30
3 x 5 @ 95 lbs
4
Private
AM WOD 11:30
3 x 5 @ 85 lbs
Female Clients
1
Carly
Newlands
AM WOD 6:30
3 x 5 @ 115 lbs
2
Alicia
Montoya
PM WOD 5:30
3 x 5 @ 85 lbs
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