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Components
Front 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
Sunday - Bear Canyon CrossFit
Class
(All)
AM WOD 9:00
Strongman Sunday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Sunday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (7x3)
Front Squat
Every 2 Minutes For 14 Minutes
(3) 3-second Pause Front Squats
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-6: Build. Stay smooth.
Set 7: Back down to opening weight. End with perfect reps.
Check back to week 1 for the weights you hit when you only did 1 rep and gauge your building sets off of that. Drill the skill, don’t worry about the weight.
Metcon
Metcon (Time)
150/90 Calorie AAB or 2500/2000Row
Every minute not including 0:00, perform 2 Rope Climbs
You better take advantage of the free minute on the bike to bank a bunch of calories because that window is going to shrink in a hurry, especially if your climbing technique isn’t dialed in. Stop the pedals before you hop off for your rope climbs – no excessive rollover calories.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 08, 2019
Male Clients
1
Jason
Hoy
AM WOD 9:00
1 x 3 @ 155 lbs
Female Clients
1
Delise
Hoy
AM WOD 9:00
7 x 3 @ 105 lbs
2
Angelica
Lopez
AM WOD 9:00
7 x 3 @ 65 lbs
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