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Components

Snatch

Metcon

Settings

Workout

Monday

Strength

Snatch (3x5)

Snatch

* % are based off of training max which is 90% of 1RM.

E2M

set 1) 5 TNG Full Snatch 65%x5
set 2) 5 ^ @ 75%
set 3) 5+ @85% as many reps as possible.

* stop at rest at position 1 if needed to maintain positioning.

Metcon (AMRAP - Reps)

4 Rounds

4 Min AMRAP

4- Power Snatch 95/65 or 75/55
8- OHS
12/10 Cal AD

Rest 1 Min Between Rounds

* pick up where you left off

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

Whiteboard:

Monday, January 10, 2022

Male Clients

1

Mark
Smith

AM WOD 5:30

3 x 5 @ 160 lbs

120,140,160 x 6

1

Stephen
Johnston

AM WOD 11:30

3 x 5 @ 160 lbs

125-140-160

2

Michael
Keller

AM WOD 5:30

3 x 5 @ 150 lbs

115/130/150

3

Ryan
Katona

PM WOD 4:45

3 x 7 @ 140 lbs

4

Eric
Glarborg

PM WOD 4:45

3 x 5 @ 135 lbs

95/115/135X5

5

Marshall
Mortley

AM WOD 5:30

3 x 5 @ 130 lbs

100, 115, 130

6

Michael
Simpson

PM WOD 4:45

3 x 5 @ 120 lbs

90#, 105#, 120#

7

Jason
Hoy

WOD: 6:30 AM

3 x 5 @ 95 lbs

75,85,95

8

Joseph
Ulibarri

AM WOD 5:30

3 x 5 @ 80 lbs

Female Clients

1

Lily
Johnson

AM WOD 11:30

3 x 5 @ 95 lbs

2

Crystal
Himeur

AM WOD 11:30

3 x 5 @ 90 lbs

3

Liz
Russo

PM WOD 3:30

3 x 5 @ 85 lbs

5@65 , 5@75, 8@85

3

Monique
M

WOD: 6:30 AM

3 x 5 @ 85 lbs

55, 65, 85

4

Elizabeth
Gomez

AM WOD 5:30

3 x 5 @ 65 lbs

50, 60, 65

5

Kristina
Metge

AM WOD 5:30

3 x 5 @ 55 lbs

6

Anamika
Kotiar

PM WOD 6:00

1 x 5 @ 75 lbs