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Components

Snatch

Metcon

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6x2)

Snatch

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

Metcon

Metcon (AMRAP - Reps)

16 Minute Running Clock
4:00 Max Rep KB Snatch 53/35lbs
4:00 Max Burpees to Plate
4:00 Max Rep KB Snatch
4:00 Max Burpees to Plate
Try to hold the KB the entire 4:00. Switch hands as often as needed to keep it moving and maximize reps. On the burpees, just hold a steady pace throughout the 4:00.

Extra Credit

Metcon (Weight)

Single Leg KB Deadlift
6×10 (3 sets per side)
Don’t rush these, show control on the decent when lowing the KB back to the ground.

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

Whiteboard:

Tuesday, May 21, 2019

Male Clients

1

Private

PM WOD 5:30

6 x 2 @ 175 lbs

2

marcus
ardiel

AM WOD 6:30

6 x 2 @ 135 lbs

3

Ryan
Katona

PM WOD 6:30

6 x 2 @ 125 lbs

4

Private

PM WOD 4:30

6 x 2 @ 105 lbs

5

Private

AM WOD 11:30

6 x 2 @ 85 lbs

6

Mark
Fuentes

PM WOD 5:30

3 x 2 @ 145 lbs

3x2@135

6

Jon
Bender

PM WOD 5:30

2 x 2 @ 130 lbs

Female Clients

1

Savanna
Yaegle

PM WOD 5:30

6 x 2 @ 125 lbs

2

Madyson
Ramkowsky

AM WOD 11:30

6 x 2 @ 115 lbs

3

MEGAN
ROMERO

PM WOD 5:30

6 x 2 @ 110 lbs

4

Katherin
Marín

PM WOD 6:30

6 x 2 @ 85 lbs

4

Samantha
Jaramillo

AM WOD 11:30

6 x 2 @ 85 lbs

4

Stacie
Davis

PM WOD 5:30

6 x 2 @ 85 lbs

5

Amber
McLendon

PM WOD 5:30

6 x 2 @ 75 lbs

5

Dynette
Palomares

PM WOD 5:30

6 x 2 @ 75 lbs

6

Brittany
Gillis

AM WOD 5:30

6 x 2 @ 70 lbs

7

Private

PM WOD 3:30

6 x 2 @ 60 lbs

8

Ariella
Joswick

PM WOD 6:30

6 x 2 @ 50 lbs

4x45 2x55

9

Angelica
Lopez

AM WOD 11:30

6 x 2 @ 33 lbs