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WOD - Thursday, March 7, 2019

Weightlifting

Snatch Balance + OHS: (65-75%/3+3)x5

Complete 3 snatch balance then 3 OHS at 65-75% of 1 RM snatch or as heavy as technique allows.
https://www.catalystathletics.com/exercise/80/Snatch-Balance/

Snatch Balance (3 + 3 OHS @65-75% X 5 Sets)

Snatch Balance

Snatch (Use for %)

Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12

5 Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Rx+= Strict Pull-ups; (115/80)
Rx55+ and Scale = (75/45)
Sub front squats for OHS if needed.

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

Whiteboard:

Thursday, March 07, 2019

Male Clients

1

Brennan
Wesolowski

Drive Thru

5 x 3 @ 145 lbs

2

Mark
Paparo

6:00 AM CrossFit

5 x 3 @ 135 lbs

3

Brandon
Henry

6:30 PM CrossFit

5 x 3 @ 125 lbs

4

Paul
Miller

8:00 AM CrossFit

5 x 3 @ 115 lbs

5

Chris
Davis

10:00 AM CrossFit

5 x 3 @ 85 lbs

5

Eric
Kjode

6:00 AM CrossFit

5 x 3 @ 85 lbs

5

Tim
Gaddis

10:00 AM CrossFit

5 x 3 @ 85 lbs

6

Jim
Bolen

6:30 PM CrossFit

5 x 3 @ 65 lbs

7

Jeff
Austin

8:00 AM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Sherry
Godfrey

6:00 AM CrossFit

5 x 3 @ 75 lbs

2

America
Jones

6:30 PM CrossFit

5 x 3 @ 65 lbs

3

Florisa
Acosta

8:00 AM CrossFit

5 x 3 @ 60 lbs

3

Jena
Marullo

8:00 AM CrossFit

5 x 3 @ 60 lbs

4

Rachel
Blackwell

10:00 AM CrossFit

5 x 3 @ 55 lbs

Knee

5

Emily
Thaxton

8:00 AM CrossFit

5 x 3 @ 35 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

5 x 3 @ 35 lbs

6

Jeanene
Briggs

6:30 PM CrossFit

5 x 3 @ 30 lbs

Oh squat practice

7

LeAnn
Austin

8:00 AM CrossFit

5 x 3 @ 25 lbs

8

Angelica
Mealing

6:00 AM CrossFit

2 x 3 @ 50 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 55 lbs