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Snatch

Metcon

Deadlift

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WOD

03062018

Weightlifting

Snatch (build to heavy triple in 20 mins)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
50 DU/100 SU
15 T2B
*E2MOM
3 Deadlift 75%

Rx+
DU
315/215

Deadlift reps DO NOT count towards score.

Accessory Work

Spongey Tension Drill

WITH SPONGE IN HEELS WHILE IN HOLLOW POSITION
-1 Tuck Up
-roll to superman (right)
-roll to center
-1 Tuck Up
-roll to superman (left)
-roll to center

Rest as needed between sets
Complete as many reps as desired to challenge yourself.

Every time the sponge falls out results in a 5 sec "penalty" Hollow hold. Perform this hold after the drill.

CHALLENGE FOR TODAY:
Perform sets of
5-4-3-2-1

*Scale as needed

Reference

Deadlift

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 06, 2018

Leaderboard

Men's Snatch
Brad Clayman	07/09/2019	1 x 3 @ 185 lbs
Jonathan Cruzado	07/09/2019	1 x 3 @ 156 lbs
Andy McCann	07/09/2019	1 x 3 @ 155 lbs

Women's Snatch
Sharron Smith	07/09/2019	1 x 3 @ 100 lbs
Jamie Armenta	01/18/2018	1 x 3 @ 95 lbs
Laura Wolf	07/09/2019	1 x 3 @ 90 lbs

Male Athletes

1

Adam
Kuntz

6:15 AM

1 x 3 @ 175 lbs

1

Brandon
Schoper

4:00 PM

1 x 3 @ 175 lbs

T&G. 185 x 2

2

Joe
Smith

5:15 AM

1 x 3 @ 140 lbs

3

Brad
Begue

9:30 AM

1 x 3 @ 135 lbs

3

Freddy
Skellham

4:00 PM

1 x 3 @ 135 lbs

3

Geoffrey
Buynoski

10:30 AM

1 x 3 @ 135 lbs

ugly power snatch

3

Kyle
McClung

5:15 AM

1 x 3 @ 135 lbs

4

Andy
McCann

8:15 AM

1 x 3 @ 125 lbs

4

Matt
Birchmier

8:15 AM

1 x 3 @ 125 lbs

4

Tim
Moy

8:15 AM

1 x 3 @ 125 lbs

5

Fellipe
Saraiva

5:00 PM

2 x 3 @ 115 lbs

5

Andrew
Dionne

8:15 AM

1 x 3 @ 115 lbs

5

Chris
Burton

6:15 AM

1 x 3 @ 115 lbs

15# PR!

5

Damon
Wood

5:00 PM

1 x 3 @ 115 lbs

5

Elvis
Trejo

8:00 PM

1 x 3 @ 115 lbs

5

Louis
Judge

9:30 AM

1 x 3 @ 115 lbs

working on form

5

Ryan
Williams

6:00 PM

1 x 3 @ 115 lbs

6

Jon
Schultz

8:00 PM

1 x 3 @ 105 lbs

6

Kevin
Hawlk

6:00 PM

1 x 3 @ 105 lbs

6

removeme
removeme

10:30 AM

1 x 3 @ 105 lbs

PS-105#, SS-75#

7

Glenn
Miller

5:15 AM

1 x 3 @ 100 lbs

8

Jamie
Brittain

5:00 PM

10 x 3 @ 95 lbs

8

Jorge
Martin

8:00 PM

1 x 3 @ 95 lbs

8

removeme
removeme

9:30 AM

1 x 3 @ 95 lbs

9

removeme
removeme

5:00 PM

1 x 3 @ 90 lbs

10

ryan
smith

6:00 PM

1 x 3 @ 82.5 lbs

@home

11

Moises
Arroyo

9:30 AM

1 x 3 @ 75 lbs

12

Dmitri
Morris

6:00 PM

1 x 3 @ 65 lbs

13

Kirby
Bandoquillo

6:00 PM

1 x 3 @ 45 lbs

squat snatch

Female Athletes

1

Meredith
Atwood

8:15 AM

1 x 3 @ 115 lbs

2

Laura
Battista

9:30 AM

1 x 3 @ 105 lbs

dizzy. don't know why. stopped there.

3

removeme
removeme

9:30 AM

1 x 3 @ 95 lbs

4

Megan
Wildermuth

4:00 PM

1 x 3 @ 90 lbs

4

removeme
removeme

4:00 PM

1 x 3 @ 90 lbs

5

Kristin
Fenstermaker

8:00 PM

1 x 3 @ 85 lbs

5

Laura
Wolf

9:30 AM

1 x 3 @ 85 lbs

1 full @95, 2 power

5

Nicole
Howard

4:00 PM

1 x 3 @ 85 lbs

Power

6

Allison
DeGrave

6:00 PM

1 x 3 @ 75 lbs

failed at 80#

6

Katy
Wilgor

4:00 PM

1 x 3 @ 75 lbs

7

Emily
Kuntz

4:00 PM

1 x 3 @ 70 lbs

7

Rachael
Caccamo

6:00 PM

1 x 3 @ 70 lbs

7

Stacy
Walls

4:00 PM

1 x 3 @ 70 lbs

power snatch

7

Summer
Brittain

5:00 PM

1 x 3 @ 70 lbs

7

Tisha
Goodrich

11:30 AM

1 x 3 @ 70 lbs

8

Shreya
Arch

10:30 AM

1 x 3 @ 65 lbs

8

Terry
Neily

8:00 PM

1 x 3 @ 65 lbs

9

Lauren
Powell

5:15 AM

1 x 3 @ 60 lbs

10

Amy
Allen

10:30 AM

1 x 3 @ 55 lbs

10

Julie
Layland

7:00 PM

1 x 3 @ 55 lbs

11

Adriana
Brannan

5:15 AM

1 x 3 @ 50 lbs

technique focus

12

Kaylynn
Brumbelow

6:00 PM

1 x 3 @ 45 lbs

Squat

13

Kim
Dionne

6:00 PM

1 x 3 @ 35 lbs

13

Lisa
Wright

7:15 AM

1 x 3 @ 35 lbs

bar

14

Katie
Allen

4:00 PM

1 x 2 @ 85 lbs

14

Sharron
Smith

8:15 AM

1 x 2 @ 95 lbs

that third rep kept getting me