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Components
Snatch Balance
Power Snatch + Overhe ...
Hot Sauce
Settings
Location
(All)
CrossFit Toledo
Program
CrossFit
Hold Fast Seminar
Date
Workout
Overhead Stability - CrossFit Toledo
Class
(All)
6:00 AM WOD
12 PM WOD
5 PM WOD
6 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Overhead Stability
Weightlifting
Warm up to working weight (approximately
60% - 70% of snatch, or 135/95 if you plan on doing WOD as prescribed)
You will be using the SAME WEIGHT for all 10 minutes
EMOM X 10
1-5: Snatch Balance (5x2 OTM)
Snatch Balance
6-10: Power Snatch + Overhead Squat+ Hang Squat Snatch (One complex OTM)
Conditioning
Score just your OHS each round
Hot Sauce (4 Rounds for reps)
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 04, 2019
Clients:
Men / Women
All Clients
Clients
1
Jason
Jacob
6 PM WOD
5 x 2 @ 135 lbs
1
Matt
Armstrong
12 PM WOD
5 x 2 @ 135 lbs
1
Mickey
MetCon
6 PM WOD
5 x 2 @ 135 lbs
1
Tyson
Stoll
5 PM WOD
5 x 2 @ 135 lbs
2
Malcolm
Hollingsworth
5 PM WOD
5 x 2 @ 125 lbs
3
Tashina
Lemons
6:00 AM WOD
5 x 2 @ 105 lbs
4
Brandon
Beefcake
6 PM WOD
5 x 2 @ 95 lbs
4
Ricky
Pratt
6 PM WOD
5 x 2 @ 95 lbs
5
Jaime
Clifford
12 PM WOD
5 x 2 @ 85 lbs
5
Nikki
Barbell
5 PM WOD
5 x 2 @ 85 lbs
6
Eric
Krogman
6 PM WOD
5 x 2 @ 75 lbs
6
Eric
Wilbert
6 PM WOD
5 x 2 @ 75 lbs
6
Nicole
Dailey
12 PM WOD
5 x 2 @ 75 lbs
7
Gladney
Jason
6:00 AM WOD
5 x 2 @ 65 lbs
7
Halie
Donuts
5 PM WOD
5 x 2 @ 65 lbs
technique work
8
Holly
McFadden
5 PM WOD
5 x 2 @ 45 lbs
8
Kandy
Justice
6 PM WOD
5 x 2 @ 45 lbs
9
RUTH
Rusch
6:00 AM WOD
5 x 2 @ 20 lbs
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