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Components
Power 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
Saturday December 13th - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
Saturday December 13th
Warm-up
2 Sets
10 Cal Bike
10 Push Ups
12 Kip Swings
15 Jumping Air Squats
Strength
Power Clean
Power Clean
PC + J Complex
1 Hi + 1 Mid + 1 Low Hang + 1 Jerk
2 Complexes E2MOM x 6 sets
Building between 55-65%
Light & smooth reps
Every complex is 1 rep
Only drop the bar between complexes if needed
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
5-10-15-20-25...etc
Bench
Calories
Scaled: 115/75
RX: 135/95
RX+: 155/110
Accessory work
3 Sets
12 Barbell Pendlay Row @ 31x1 Tempo
-1min rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 13, 2020
Male Clients
1
Jason
Hoy
WOD: 9:00 AM
6 x 2 @ 125 lbs
2
Joseph
Ulibarri
WOD: 9:00 AM
6 x 2 @ 100 lbs
75x2, 85x2, 100x2
Female Clients
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