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Components
Snatch Balance
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 4.10.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (5/7)
Workout
The Cell Gym 4.10.19
Warm-up
Snatch warmup
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Strength
Snatch Balance (10 min EMOM 3 snatch balance + 1 OVH squat)
Snatch Balance
Getting Heavier
*This is more about being quick under the bar, and less about how much weight you can lift. Be impressive with speed.
Metcon
Metcon (AMRAP - Rounds and Reps)
LIFE
9 min AMRAP
60 Single unders
20 Alternating Single Arm KB Swing 35/25
10 walking lunges with Single Dumbbell over head (one arm) 25/15
Metcon (AMRAP - Rounds and Reps)
SPORT
9 min AMRAP
20 Double Unders
20 Alternating Single Arm KB Swing 55/35
10 Walking lunges with Single Dumbbell over head (one arm) 30/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 10, 2019
Male Clients
1
Austin
Sunderland
5:00 PM WOD
4 x 3 @ 155 lbs
6@ 135
2
Brandon
Walters
5:30 AM WOD
2 x 3 @ 105 lbs
3
Ben
Skinner
5:30 AM WOD
1 x 3 @ 95 lbs
4
Greg
Gosper
5:30 AM WOD
10 x 3 @ 65 lbs
shoulder pres and squat
4
Butch
Leckey
7:00 PM Open Gym/ WOD
1 x 3 @ 65 lbs
Female Clients
1
Nikki
Slaugh
5:30 AM WOD
1 x 3 @ 78 lbs
2
Private
8:30 AM WOD (Daycare)
4 x 3 @ 65 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
2 x 3 @ 50 lbs
3
Courtney
Davis
8:30 AM WOD (Daycare)
1 x 3 @ 50 lbs
4
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 3 @ 45 lbs
5
Patti
Rowley
8:30 AM WOD (Daycare)
10 x 3 @ 35 lbs
5
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 3 @ 35 lbs
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