Show Workout in Full Screen
Auto Scroll Page
Components
Squat Clean
Squat Clean
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
Wednesday - 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):
12 (7/5)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Clean (4x2)
Squat Clean
4×2 @ 60-70%
w/ pause at knee
drop and reset
EMOM 4 MIN
then rest 1 min add weight
Squat Clean (7X1)
Squat Clean
7×1 @ 82.5-92.5%
EMOM
Metcon
Metcon (Time)
3 Rounds
30 Power Cleans 95/65lbs
30 Push Ups
These two movements will sneak up on you mixed together. Odds are if you’re a big/strong athlete, this will be a good piece to work through with the high rep/light nature of it.
12 Min Cap
Scale Accordingly
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Maintenance – For Completion
2:00 Pec Smash Per Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 17, 2019
Male Clients
1
Jonathan
Longdon
AM WOD 6:30
4 x 2 @ 205 lbs
Across
2
marcus
ardiel
AM WOD 6:30
4 x 2 @ 185 lbs
2
Mark
Fuentes
PM WOD 4:30
4 x 2 @ 185 lbs
3
Sean
Chinana
AM WOD 11:30
4 x 2 @ 165 lbs
4
Eric
Glarborg
AM WOD 11:30
4 x 2 @ 155 lbs
5
Andy
Relford
PM WOD 5:30
4 x 2 @ 135 lbs
6
Sean
Hulsey
AM WOD 6:30
4 x 2 @ 95 lbs
Female Clients
1
Carly
Newlands
AM WOD 6:30
4 x 2 @ 155 lbs
2
Ashli
Saenz
PM WOD 3:30
4 x 2 @ 135 lbs
3
Shanda
Diantonio
PM WOD 3:30
4 x 2 @ 125 lbs
4
Samantha
Jaramillo
PM WOD 3:30
4 x 2 @ 90 lbs
5
Sara
Jensen
PM WOD 5:30
4 x 2 @ 65 lbs
Loading...
Powered By Wodify