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Snatch

Snatch

Metcon

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Workout

The Cell Gym 01.11.16

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Skills

Snatch
*Coach use this skill session to warm up the athletes for strength piece

Strength

A: Snatch (3 x 1 @ 80%)

Snatch

B: Snatch (2 x 2 @ 70-75%)

Snatch

*Does not need to be touch and go

Metcon

Metcon (8 Rounds for reps)

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Post reps completed for each exercise

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

Whiteboard:

Monday, January 11, 2016

Male Clients

1

Ryan
Moody

5:00 PM WOD

3 x 1 @ 205 lbs

2

#Derek
Wilcock

5:00 PM WOD

3 x 1 @ 185 lbs

Power snatch

2

Matthew
Foster

5:30 AM WOD

3 x 1 @ 185 lbs

3

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 1 @ 135 lbs

4

Butch
Leckey

7:00 PM WOD

3 x 1 @ 125 lbs

5

Merlin
Rowley

8:30 AM WOD (Daycare)

3 x 1 @ 95 lbs

6

Chase
Maza

5:30 AM WOD

3 x 1 @ 85 lbs

7

Tyler
Swapp

5:30 AM WOD

3 x 1 @ 80 lbs

8

Bruce
Watkins

7:00 PM WOD

3 x 1 @ 65 lbs

8

Jon
Crismon

5:00 PM WOD

3 x 1 @ 65 lbs

9

Matthew
Park

5:00 PM WOD

3 x 1 @ 35 lbs

Female Clients

1

Stephanie
Nix

5:00 PM WOD

3 x 1 @ 85 lbs

2

Jessica
Park

8:30 AM WOD (Daycare)

3 x 1 @ 75 lbs

2

Private

8:30 AM WOD (Daycare)

3 x 1 @ 75 lbs

3

Private

5:30 AM WOD

3 x 1 @ 65 lbs

3

Janice
Connors

8:30 AM WOD (Daycare)

3 x 1 @ 65 lbs

4

Amanda
Sparks

8:30 AM WOD (Daycare)

3 x 1 @ 55 lbs

4

Ami
Bethea

8:30 AM WOD (Daycare)

3 x 1 @ 55 lbs

4

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

3 x 1 @ 55 lbs

4

Emilee
Olmstead

5:00 PM WOD

3 x 1 @ 55 lbs

5

Allie
Quent

8:30 AM WOD (Daycare)

3 x 1 @ 45 lbs

5

Becky
Lavender

5:30 AM WOD

3 x 1 @ 45 lbs

5

Brooke
Woods

5:30 AM WOD

3 x 1 @ 45 lbs

5

Melanie
Bloomfield

8:30 AM WOD (Daycare)

3 x 1 @ 45 lbs

5

Mindy
Holman

8:30 AM WOD (Daycare)

3 x 1 @ 45 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 1 @ 35 lbs

6

Lucy
Catone

5:00 PM WOD

3 x 1 @ 35 lbs

6

Megan
Kypke

7:00 PM WOD

3 x 1 @ 35 lbs

6

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 1 @ 35 lbs

6

Whitney
Tullgren

7:00 PM WOD

3 x 1 @ 35 lbs