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Components
Snatch + Snatch Balan ...
Metcon
"McMahon"
"McMahon" - Fitness
Settings
Location
(All)
O’Hare CrossFit
Program
6 Week Program
CrossFit
Gymnastics 101
Individual Programming
Kids CrossFit
OCF Body
Open Gym
Private Coaching
Weightlifting 102
Date
WOD
Wednesday February 6th 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
WOD
Wednesday February 6th 2019
Movement Prep
A. : Snatch Balance Prep (No Measure)
BN Push Press x 3 reps
Overhead Squat w/ pause x 3 reps
No foot Movement Snatch Balance x 3 reps
Snatch Balance x 3 reps
Strength - Performance
B. : Snatch + Snatch Balance + Overhead Squat (Weight)
- 18 minutes to Build to 1 Rep Max
Strength - Fitness
B. : Metcon (Weight)
Five Sets
Push Press @2XX2 x 3 reps
Rest 15s
Ring Row w/ 2222 x 4-6 reps **Horizontal as Possible**
Rest 15s
Deadbug x 5/side
Rest 90 seconds
**Build to Heavy Triple Today**
Conditioning - Performance
C. : "McMahon" (Time)
For Time:
21.15.9
Chest to Bar Pullup
Overhead Squat 115/75#
****Scale Options
1. Scale UP
1. Bar Muscle up 15/10/5
1. 15 Bar MU = 90 seconds
2. 10 Bar MU = 60 seconds
3. 5 Bar MU = 30 seconds
2. OHS 135/95#
2. Scale Down
1. Pullup x 21.15.9
2. Jumping CTB Pullup x 21.15.9***
Conditioning - Fitness
C. : "McMahon" - Fitness (Time)
For Time:
21.15.9
Chest to Bar Pullup
Goblet Squat
Russian Kettlebell Swing
Decompression
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 06, 2019
Leaderboard
Men's Snatch + Snatch Balan ...
Ryan Quinn
02/06/2019
235 lbs
Women's Snatch + Snatch Balan ...
No female leaders to show...
Male Athletes
1
Nick
Chilczenkowski
CrossFit: 6:15 AM
245 lbs
2
Ryan
Quinn
CrossFit: 12:00 PM
235 lbs
3
Dan
Leiner
CrossFit: 12:00 PM
205 lbs
4
Ramon
Gomez
CrossFit: 5:15 AM
150 lbs
Failed 155
5
George
Dana
CrossFit: 9:00 AM
155 lbs
6
David
Mcginley
CrossFit: 5:15 AM
145 lbs
Felt somewhat tough
7
Bradley
Pintches
CrossFit: 7:30 PM
0 lbs
Female Athletes
1
Cynthia
Delgado
CrossFit: 12:00 PM
85 lbs
2
Natalia
Stanczak
CrossFit: 6:15 AM
80 lbs
3
Lorena
Valdovinos
CrossFit: 6:30 PM
65 lbs
3
Magaly
Gonzalez
CrossFit: 5:15 AM
65 lbs
4
Tilsa
Lagunas
CrossFit: 5:15 AM
0 lbs
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