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Components

Snatch Complex

Metcon

Metcon

Metcon

Settings

Workout

Barbell Proficiency

Weightlifting

Snatch Complex (Practice)

2 Snatch Pulls + Snatch + 2 OH squat

WOD

Metcon (AMRAP - Reps)

AMRAP 8

50 deadlift 115/75
   9 lateral burpee
30 HPC
   7 LAT BURPEE
20 S2OH
   5 Lat burpee
Thrusters with any remaining time

Rest 4 minutes

Metcon (AMRAP - Reps)

AMRAP 6

1 PS 95/65, 1 pull-ups, 10 lateral bar hops
2 ps 2 pull-ups 10 bar hops
3 3 10 etc

Rest 2 min

Metcon (AMRAP - Reps)

AMRAP 2

Ohs

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

Whiteboard:

Wednesday, November 20, 2019

Clients:

Clients

1

GREGORY
SEMONIN

5 PM WOD

1 x 1 @ 165.38 lbs

1

Mickey
MetCon

5 PM WOD

1 x 1 @ 165.38 lbs

2

Mike
Staten

6 PM WOD

1 x 1 @ 155 lbs

2

Ricky
Pratt

6 PM WOD

1 x 1 @ 155 lbs

3

Brandon
Beefcake

12 PM WOD

1 x 1 @ 135 lbs

3

Charlie
Krueger

5 PM WOD

1 x 1 @ 135 lbs

3

Eric
Wilbert

6 PM WOD

1 x 1 @ 135 lbs

4

Steph
Staten

12 PM WOD

1 x 1 @ 125 lbs

5

Adam
Motycka

6 PM WOD

1 x 1 @ 120 lbs

6

Halie
Donuts

5 PM WOD

3 x 1 @ 105 lbs

squat snatch; form work

6

Katie
Shaffner

6 PM WOD

1 x 1 @ 105 lbs

6

Nikki
Barbell

6 AM WOD

1 x 1 @ 105 lbs

heavy enough for 6am

7

Nicole
Dailey

6 PM WOD

1 x 1 @ 85 lbs

8

Jaime
Clifford

5 PM WOD

1 x 1 @ 75 lbs

8

Stacey
Ice

5 PM WOD

1 x 1 @ 75 lbs

good enough for today

9

rosa
sutphin

12 PM WOD

1 x 1 @ 70 lbs

10

Ashleigh
Smith

5 PM WOD

1 x 1 @ 65 lbs

10

Kandy
Justice

12 PM WOD

1 x 1 @ 65 lbs

10

Scott
Germani

12 PM WOD

1 x 1 @ 65 lbs

very tight on the OHS, lack of ROM

11

Holly
McFadden

12 PM WOD

1 x 1 @ 55 lbs

12

RUTH
Rusch

6 AM WOD

1 x 1 @ 35 lbs

did not do overhead squat