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Components
Good Mornings
Metcon
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(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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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):
6 (3/3)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Good Mornings (5x10)
Good Mornings
E2M
10 Cossack squat (5 EACH LEG) after each set. Use 1 kb/db in goblet position
Try and get full range of motion on the cossack squats
Metcon
Metcon (AMRAP - Reps)
13min Amrap
1000m Row "buy in"
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press 50/35s
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Then
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 04, 2019
Male Clients
1
Jason
Hoy
AM WOD 6:30
5 x 10 @ 135 lbs
115x4,135x1
1
marcus
ardiel
AM WOD 6:30
5 x 10 @ 135 lbs
2
Adam
Jones
PM WOD 4:30
5 x 10 @ 65 lbs
Female Clients
1
Amanda
Garcia
PM WOD 4:30
5 x 10 @ 55 lbs
25lb KB for Cossacks
1
Lauren
Salcido
PM WOD 3:30
5 x 10 @ 55 lbs
10lb db Did 5s because i thought it was 5 10x..
2
Angelica
Lopez
AM WOD 11:30
5 x 10 @ 52 lbs
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