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Components

Snatch Balance + Over ...

Metcon

Settings

Workout

Wednesday

Snatch Balance + Over Head Squat (5x1 (1+4))

E2M x 5 Sets. Build to a heavy of the complex.
1 Snatch Balance from the rack into 4 overhead squats

Strength

Strength

Metcon (Time)

7 Rds For Time:

7 Power Snatch 95/65
7 Ring Dips
40 Du or 20 Du if unable to do 40. or 80 SU

*banded ring dips, bench dips. Or hard variation of pushup

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

Whiteboard:

Wednesday, November 10, 2021

Male Clients

1

Mark
Smith

AM WOD 5:30

5 x 1 @ 205 lbs

2

Ryan
Katona

PM WOD 4:45

5 x 1 @ 175 lbs

Building

2

Stephen
Johnston

PM WOD 3:30

5 x 1 @ 175 lbs

3

Zach
Smith’

AM WOD 5:30

5 x 1 @ 142 lbs

Up from 115. Full-squat snatch balance + 4 OHS

4

Jason
Hoy

AM WOD 6:45

5 x 1 @ 135 lbs

4

Marshall
Mortley

AM WOD 5:30

5 x 1 @ 135 lbs

115x2, 125x1, 135x2

5

Michael
Simpson

PM WOD 4:45

5 x 1 @ 115 lbs

95, 105, 115, 125f, 115

6

Ed
Furnari

AM WOD 5:30

5 x 1 @ 85 lbs

6

Thomas
Gaffney

AM WOD 5:30

5 x 1 @ 85 lbs

First 2 sets @ 75

7

Joseph
Ulibarri

AM WOD 5:30

5 x 1 @ 75 lbs

Female Clients

1

Liz
Russo

PM WOD 3:30

5 x 1 @ 115 lbs

Built from 85

2

Kelsey
Vigil

AM WOD 6:45

5 x 1 @ 105 lbs

3

Rachel
Furnari

AM WOD 5:30

5 x 1 @ 75 lbs

Building

4

Gloria
Lopez

PM WOD 6:00

5 x 1 @ 55 lbs

4

Kristina
Metge

AM WOD 5:30

5 x 1 @ 55 lbs

5

KRISTIAN
FAZIO

AM WOD 5:30

5 x 1 @ 50 lbs

Built up

6

Sarah
Lujan

PM WOD 6:00

1 x 1 @ 85 lbs

65,70,75,80,85