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Metcon

Metcon

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Workout

The Cell Gym 09.01.15

Compare to The Cell Gym 04.08.14

Warm-up

400M Run

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skills

Snatch (Work Full Catch)

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP in 7 Min
7 Snatch 65/45#
250 Row
30 Double Unders (attempts)

Rest 3 Minutes and Then

B: Metcon (AMRAP - Rounds and Reps)

AMRAP in 7 Min
7 Snatch 65/45#
250 Row
30 Double Unders (attempts)

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

Whiteboard:

Tuesday, September 01, 2015

Male Clients

1

chris
keator

7:00 PM WOD

3 + 7

2

Jeffrey
Thomas

5:30 AM WOD

3 + 1

3

Hunter
Smith

5:00 PM WOD

2 + 7

95# snatch

4

Rich
Holien

7:00 PM WOD

2 + 1

5

Jeremy
Mussemann

5:30 AM WOD

2 + 0

Slow on DU

6

Bruce
Watkins

7:00 PM WOD

2 + 7

35 lbs

6

Randy
Blount

5:30 AM WOD

2 + 7

7

TYLER
SWAPP

5:30 AM WOD

2 + 0

20 legit du 10 attempts

8

Butch
Leckey

8:30 AM WOD (Daycare)

1 + 36

9

Butch
Leckey

7:00 PM WOD

1 + 30

10

Matthew
Park

5:00 PM WOD

1 + 18

Power Snatch w/ 25lbs

11

Kayum
Garcia

5:30 AM WOD

1 + 7

12

Lee
Nix

5:00 PM WOD

0 + 24

17 du attempts

Female Clients

1

Private

8:30 AM WOD (Daycare)

3 + 0

2

Nikki
Slaugh

9:30 AM WOD (Daycare)

2 + 4

3

Candice
Woods

9:30 AM WOD (Daycare)

2 + 0

4

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 + 37

5

Private

8:30 AM WOD (Daycare)

1 + 16

6

Ami
Bethea

8:30 AM WOD (Daycare)

1 + 7

Worked on snatch form

7

Joanna
Klaproth

9:30 AM WOD (Daycare)

2 + 7

floor snatch, situps.

7

sara
brova

7:00 PM WOD

2 + 7

15lb

8

Amanda
Smith

5:00 PM WOD

2 + 0

35#

8

Trisni
Justesen

5:30 AM WOD

2 + 0

15# lft shoulder :(

9

Brooke
Woods

9:30 AM WOD (Daycare)

1 + 23

35#

10

Mindy
Holman

8:30 AM WOD (Daycare)

1 + 12

45#, failed getting out of last snatch

11

Becky
Lavender

5:30 AM WOD

1 + 8

35# snatch

11

Maralyn
Nava

5:30 AM WOD

1 + 8

12

Cari
Blackwell

9:30 AM WOD (Daycare)

1 + 7

15#

12

Kim
Riggs

8:30 AM WOD (Daycare)

1 + 7

hate du

13

Alyssa
Cantrell

5:00 PM WOD

1 + 0