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Snatch/OHS Complex

Metcon

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Workout

Mon 6-18-18

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Snatch/OHS Complex (Build to heaviest complex )

1 Squat snatch plus 2 Overhead squats

3: Metcon (Time)

2 rounds
15 Burpees
30 Cal row
15 Squat snatch@95/65

Basics:
Int:
Adv:

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

Whiteboard:

Monday, June 18, 2018

Clients:

Clients

1

Casey
Craig

3:30 PM WOD

1 x 1 @ 225 lbs

2

Jake
Johnson

5:30 PM WOD

1 x 1 @ 210 lbs

3

John
Richey

3:30 Open Gym

1 x 1 @ 207 lbs

4

Billy
Montgomery

4:30 PM WOD

1 x 1 @ 205 lbs

4

Mikey
Nantze

9:30 AM WOD

1 x 1 @ 205 lbs

5

Perry
DeJoode

4:30 PM WOD

1 x 1 @ 185 lbs

5

Steve
South

12:00 PM WOD

1 x 1 @ 185 lbs

6

Michael
Toma

3:30 Open Gym

1 x 1 @ 165 lbs

7

Curt
Wagner

4:30 PM WOD

1 x 1 @ 155 lbs

7

Josh
Hunt

4:30 PM WOD

1 x 1 @ 155 lbs

8

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 150 lbs

9

Andrea
Krahmer

5:30 PM WOD

1 x 1 @ 145 lbs

9

Paul
Vasend

5:00 AM WOD

1 x 1 @ 145 lbs

9

Thanh
Vo

5:00 AM WOD

1 x 1 @ 145 lbs

10

Paul
Jones

4:30 PM WOD

1 x 1 @ 140 lbs

11

Alex
Przybylowski

6:00 AM WOD

1 x 1 @ 135 lbs

11

Caedmon
Blair

12:00 PM WOD

1 x 1 @ 135 lbs

12

Alexis
Shimada

4:30 PM WOD

1 x 1 @ 125 lbs

12

Keith
Sekishiro

6:00 AM WOD

1 x 1 @ 125 lbs

12

Michael
Raaf

6:00 AM WOD

1 x 1 @ 125 lbs

13

Melissa
Maurer

6:00 AM WOD

1 x 1 @ 120 lbs

14

Adam
Librande

6:00 AM WOD

1 x 1 @ 115 lbs

14

Boaz
Blair

12:00 PM WOD

1 x 1 @ 115 lbs

14

Casey
Lucas

5:30 PM WOD

1 x 1 @ 115 lbs

14

Kristina
Perrizo

5:30 PM WOD

1 x 1 @ 115 lbs

15

Ben
Morehouse

4:30 PM WOD

5 x 1 @ 105 lbs

16

Bryce
Glovatsky

6:00 AM WOD

1 x 1 @ 95 lbs

16

John
Graham

5:00 AM WOD

1 x 1 @ 95 lbs

16

Jon
Erickson

9:30 AM CrossFit

1 x 1 @ 95 lbs

16

Joseph
McClish

5:00 AM WOD

1 x 1 @ 95 lbs

16

Matt
Thompson

9:30 AM WOD

1 x 1 @ 95 lbs

16

Nikki
Moore

5:30 PM WOD

1 x 1 @ 95 lbs

17

Amanda
Koonce

12:00 PM WOD

1 x 1 @ 85 lbs

18

Olivia
Dias

6:00 AM WOD

1 x 1 @ 80 lbs

19

Ashley
Zollman

3:30 PM WOD

3 x 1 @ 75 lbs

19

Griffin
Geiling

12:00 PM WOD

1 x 1 @ 75 lbs

19

Mindi
Ashby

4:30 PM WOD

1 x 1 @ 75 lbs

19

Morgan
Iacolucci

6:00 AM WOD

1 x 1 @ 75 lbs

No squat

19

Shawnette
Anderson

9:30 AM WOD

1 x 1 @ 75 lbs

power snatch, 2 OHS

19

Tom
Dalke

4:30 PM WOD

1 x 1 @ 75 lbs

20

Bensen
Craig

3:30 PM WOD

1 x 1 @ 65 lbs

20

John
Foley

5:30 PM WOD

1 x 1 @ 65 lbs

20

Jose
Miranda

6:00 AM WOD

1 x 1 @ 65 lbs

20

Michael
George

4:30 PM WOD

1 x 1 @ 65 lbs

21

Cheryl
Pellegrini

5:00 AM WOD

4 x 1 @ 60 lbs

progression 45-60#

22

Dale
Mizer

6:00 AM WOD

1 x 1 @ 55 lbs

22

Jenn
Graham

6:00 AM WOD

1 x 1 @ 55 lbs

22

Lindsay
Schramm

6:00 AM WOD

1 x 1 @ 55 lbs

22

Phaysy
Allen

6:30 PM WOD

1 x 1 @ 55 lbs

22

Sara
Brown

8:30 AM WOD

1 x 1 @ 55 lbs

23

Private

3:30 PM WOD

1 x 4 @ 52 lbs

24

Tori
Shine

4:30 PM WOD

5 x 1 @ 50 lbs

24

Colleen
Frazier

5:00 AM WOD

4 x 1 @ 50 lbs

Working on form

24

Hayli
Librande

9:30 AM WOD

1 x 1 @ 50 lbs

24

Monica
Petrone

3:30 Open Gym

1 x 1 @ 50 lbs

25

Heidi
Zuk

6:00 AM WOD

1 x 1 @ 45 lbs

25

John
Harrington

6:00 AM WOD

1 x 1 @ 45 lbs

25

Liz
Marik

5:30 PM WOD

1 x 1 @ 45 lbs

25

Reid
Holcomb

6:00 AM WOD

1 x 1 @ 45 lbs

very tight today

25

Tim
Zuk

6:00 AM WOD

1 x 1 @ 45 lbs

26

Courtney
Prokosch

5:00 AM WOD

1 x 15 @ 35 lbs

26

Andrea
Fugate

4:30 PM WOD

1 x 1 @ 35 lbs

Power snatch, ohs with pvc

26

Carrie
Montgomery

4:30 PM WOD

1 x 1 @ 35 lbs

26

Delia
Miranda

8:30 AM WOD

1 x 1 @ 35 lbs

Work progression

27

Ariel
Chambers-Owen

5:30 PM WOD

1 x 1 @ 30 lbs

27

Dawn
Piersma

12:00 PM WOD

1 x 1 @ 30 lbs

27

Susan
Sturn

9:30 AM WOD

1 x 1 @ 30 lbs

28

Gab
Ludi

5:30 PM WOD

1 x 1 @ 25 lbs

28

Lisa
Martin- Baker

9:30 AM CrossFit

1 x 1 @ 25 lbs

28

Sherrill
Conley

8:30 AM WOD

1 x 1 @ 25 lbs

29

Brandy
Nichols

5:00 AM WOD

15 x 1 @ 20 lbs

29

Valerie
Costa

6:30 PM WOD

5 x 2 @ 20 lbs

Worked on form

30

Amy
Holcomb

6:00 AM WOD

1 x 1 @ 15 lbs

30

David
Ludi

5:30 PM WOD

1 x 1 @ 15 lbs

shoulder issues