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Components

Power Snatch + Snatch

Metcon

Settings

Workout

Monday

Power Snatch + Snatch

12:00 EMOM
1+1
*choice on starting weight, increase by feel to heavy for the day

Metcon (3 Rounds for reps)

12:00 EMOM
min 1: Alt DB Snatch 50/35#
min 2: Toes to Bar
min 3: Cal Air Bike
min 4: Rest
*Max Reps Each Minute

Goal: 60 Reps per round
RX+ 70/50#

Cool down/Mobility

1:00 Childs Pose
1:00/1:00 CrossBody Lat Stretch
1:00 Seated Shoulder Extension Stretch
1:00/1:00 Single Leg Forward Fold

Accessory work

Optional:
4 Sets, For Quality
8 DB Cuban Rotations
15 Hollow Rocks + 15sec Hollow Hold
-Max Effort Dual KB OH Hold 53/35#

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

Whiteboard:

Monday, May 16, 2022

Male Clients

1

Stephen
Johnston

PM WOD 3:30

1 x 1 @ 175 lbs

No misses

2

Michael
Keller

AM WOD 5:30

1 x 1 @ 170 lbs

3

Zach
Smith’

AM WOD 5:30

1 x 1 @ 160 lbs

4

Tim
Warner

AM WOD 11:30

1 x 1 @ 155 lbs

Speed

5

Thomas
Zaleski

AM WOD 5:30

4 x 2 @ 145 lbs

125-3 rds, 135-5 rds, 145-4 rds

5

Eric
Glarborg

PM WOD 4:45

1 x 1 @ 145 lbs

Built from 115

6

Casey
Link

AM WOD 11:30

1 x 1 @ 135 lbs

7

Michael
Simpson

PM WOD 4:45

1 x 1 @ 130 lbs

Started at 75#

8

Jonathan
Jones

PM WOD 4:45

1 x 1 @ 115 lbs

Female Clients

1

Jamie
Benavidez

AM WOD 11:30

1 x 1 @ 115 lbs

Actually came up fairly easily, go heavier next time

2

Kelsey
Vigil

AM WOD 5:30

1 x 1 @ 105 lbs

3

Danielle
Walker

PM WOD 3:30

1 x 1 @ 100 lbs

3

Monique
M

PM WOD 6:00

1 x 1 @ 100 lbs

Built from 65

4

Courtney
Smith

PM WOD 4:45

1 x 1 @ 90 lbs

5

Sarah
Lujan

PM WOD 6:00

1 x 1 @ 75 lbs

Starting at 55lbs

6

Monica
Zaleski

AM WOD 5:30

12 x 2 @ 65 lbs

Worked on form

6

Rachel
Furnari

AM WOD 11:30

1 x 1 @ 65 lbs

7

Minta
Keller

PM WOD 4:45

1 x 1 @ 55 lbs

Went back down to 35 lbs with wooden plates to practice an actual...