Public Whiteboard

Components

Snatch

Metcon

Settings

Workout

Thursday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (7x5)

Snatch

Every 2 Minutes For 14 Minutes
5 Touch and Go Squat Snatch

Set 1: 50-60% Range. Set the tone for your movement
Sets 2-6: Build. Stay smooth.
Set 7: Back down to opening weight. End with perfect reps.

Metcon

Metcon (Time)

15 Push Ups
40 Wall Balls 20/14lbs
Rest :60
15 Push Ups
30 Wall Balls 20/14lbs
Rest :60
15 Push Ups
20 Wall Ball 20/14lbs
Rest :60
15 Push Ups
1 max set of Wall Balls 20/14lbs
These wall ball sets, if done alone, would present a small challenge for most of you. But, when paired with another shoulder intensive exercise, such as the push up, you will be in serious trouble if you do not generate the thrust for this movement with your hips. On that final set, don’t cop out, go for broke

Under the time put how many wallballs you got on your max set

15 Min Cap

Extra Credit

Metcon (AMRAP - Reps)

Strict Pull-ups
5 Sets
Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.

Whiteboard:

Thursday, January 02, 2020

Male Clients

Private

PM WOD 5:30

7 x 5 @ 145 lbs