Public Whiteboard

Components

Metcon

Settings

Workout

The Cell Gym 02.26.18

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Skills

power snatch

Metcon

Metcon (Time)

10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.

Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 135 lb.
Women: 95 lb.

Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 75 lb.
Women: 55 lb.

Whiteboard:

Monday, February 26, 2018

Male Clients