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Components

Snatch

Metcon

Settings

Workout

Monday

Snatch (3x3)

Snatch

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

E2M
TNG snatches

Set 1) 3x70%
Set 2) 3x 80%
Set 3) 3+x 90%

*rest at postition 1 so you can reset the TNG portion.

Metcon (Calories)

3 Rds

5 min AMRAP

25 BSQ from the ground 135/95
15 lateral burpees over bar
Bike remaining cals.

Rest 2 mins between

*Score is total calories

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

Whiteboard:

Monday, January 17, 2022

Male Clients

1

Stephen
Johnston

AM WOD 11:30

3 x 3 @ 170 lbs

135-150-170

2

Mark
Smith

AM WOD 5:30

3 x 3 @ 165 lbs

135,155,165

3

Michael
Keller

AM WOD 11:30

3 x 3 @ 160 lbs

120/140/160

4

Ryan
Katona

PM WOD 4:45

3 x 3 @ 155 lbs

5

Mark
Fuentes

PM WOD 4:45

3 x 3 @ 145 lbs

5

Marshall
Mortley

AM WOD 5:30

3 x 3 @ 145 lbs

105, 125, 145

6

Zach
Smith’

AM WOD 5:30

3 x 3 @ 135 lbs

105, 120, 135. All full squat, TNG

7

Thomas
Gaffney

WOD: 6:30 AM

3 x 3 @ 125 lbs

95,105,125

8

Fernando
Monreal

PM WOD 6:00

3 x 3 @ 95 lbs

8

Jason
Hoy

WOD: 6:30 AM

3 x 3 @ 95 lbs

9

Joseph
Ulibarri

AM WOD 5:30

3 x 3 @ 80 lbs

Squat snatch Concentrated on form.

Female Clients

1

Savanna
Yaegle

AM WOD 11:30

3 x 3 @ 125 lbs

100,110,125

2

Monique
M

WOD: 6:30 AM

3 x 3 @ 95 lbs

75, 85, 95

3

Delise
Hoy

WOD: 6:30 AM

3 x 3 @ 75 lbs

4

Elizabeth
Gomez

AM WOD 5:30

3 x 3 @ 70 lbs

55, 65, 70lbs

5

Rachel
Furnari

AM WOD 5:30

3 x 3 @ 65 lbs

55, 60, 65

6

KRISTIAN
FAZIO

AM WOD 5:30

3 x 3 @ 55 lbs

7

Sarah
Lujan

PM WOD 6:00

1 x 3 @ 65 lbs

55,60,65 All felt good