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High hang snatch +Han ...

Pumpkin

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Workout

Tuesday 11/9/21 WOD

Warm-up

What you need:
Barbell

-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs

-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion

Specific Prep
*Coaches Choice

Strength

1A: High hang snatch +Hang snatch +Snatch +1x overhead squat (6x1)

-Building
-Start at 50% of limiting factor

Alternate Options:
-DB/KB/Odd object single arm High hang snatch+ Hang snatch+ Snatch + 1 overhead squat

Metcon

Pumpkin (AMRAP - Rounds and Reps)

10 Pullups
15 Hrpu's
20 Air squats
-Run 200m at 0,4 and 8 mins
-Pick up where you left off

(12 minutes Amrap)

Alternate Options:
Pullups?
-Inverted row
-DB/KB/BB/Odd object bent over row
Pushups?
-Incline pushups
Air squat?
-Squat to a box
Run?
-Row 250m
-:30 mountain climbers +:30 Jumping jacks

Cool Down

*Coaches Choice

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

Whiteboard:

Tuesday, November 09, 2021

Male Clients

1

G-Man
St. Onge

5:00 AM (Virtual)

1 x 1 @ 185 lbs

2

Mike
Collette

12:00 PM (Indoor)

1 x 1 @ 175 lbs

3

Mark
DiRienzo

5:30 PM (Indoor)

1 x 1 @ 145 lbs

3

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 1 @ 145 lbs

Failed full snatch @ 155

4

Matt
Calhoun

5:30 PM (Indoor)

1 x 1 @ 135 lbs

4

Nick
Lupoli

5:00 AM (Indoor)

1 x 1 @ 135 lbs

5

Keivan
Russo

5:30 PM (Indoor)

1 x 1 @ 125 lbs

Highpower/hangpower/x2power

5

Steve
Blackwell

7:00 AM (Indoor)

1 x 1 @ 125 lbs

6

Private

5:00 AM (Indoor)

1 x 1 @ 120 lbs

7

Brendan
Sheehan

7:00 AM (Indoor)

1 x 1 @ 105 lbs

Failed last ohsquat at 110

7

Dennis
Paoloni

12:00 PM (Indoor)

1 x 1 @ 105 lbs

7

Nate
Oram

12:00 PM (Indoor)

1 x 1 @ 105 lbs

8

Jay
clancy

5:00 AM (Virtual)

1 x 1 @ 95 lbs

35,55,65,75,85,95

8

jeff
foster

6:00 AM (Indoor)

1 x 1 @ 95 lbs

8

Mark
Hardin

7:00 AM (Indoor)

1 x 1 @ 95 lbs

9

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 1 @ 85 lbs

9

Tim
Furbush

7:00 AM (Indoor)

1 x 1 @ 85 lbs

10

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 1 @ 80 lbs

Failed 85

11

James
Miller

5:30 PM (Indoor)

1 x 1 @ 75 lbs

12

Graham
Pettengill

7:00 AM (Indoor)

1 x 1 @ 55 lbs

13

Carolina
Lucchese

12:00 PM (Indoor)

1 x 1 @ 40 lbs

Female Clients

1

Helene
Desjardins

6:00 AM (Indoor)

1 x 1 @ 105 lbs

2

Annie
Powell

5:00 AM (Indoor)

1 x 1 @ 85 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 85 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 85 lbs

3

Marissa
Papazian

5:00 AM (Indoor)

1 x 1 @ 75 lbs

4

Jessica
Clancy

6:00 AM (Indoor)

1 x 1 @ 65 lbs

4

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 65 lbs

4

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 65 lbs

5

Coreen
Williamson

5:00 AM (Indoor)

5 x 1 @ 55 lbs

5

Briana
DeWolfe

12:00 PM (Indoor)

1 x 1 @ 55 lbs

6

raquel
De Jesus

5:00 AM (Indoor)

5 x 1 @ 50 lbs

6

Victoria
Tuite

5:30 PM (Indoor)

1 x 1 @ 50 lbs

7

Carla
Lopez

7:00 AM (Indoor)

1 x 1 @ 45 lbs

7

Simony
Cardoso

3:30 PM (Indoor)

1 x 1 @ 45 lbs

Sore and tight shoulders 😞

8

Julia
Rissmiller

5:00 AM (Indoor)

1 x 1 @ 40 lbs

9

Carolyn
Keiper

5:00 AM (Indoor)

1 x 1 @ 35 lbs

9

Kelly
Garabadian

5:30 PM (Indoor)

1 x 1 @ 35 lbs

Kept it light and worked form since it’s been at least 2 years si...

9

Rebecca
Welch

6:00 AM (Indoor)

1 x 1 @ 35 lbs

10

Emily
Oberlee

5:00 AM (Virtual)

1 x 1 @ 25 lbs

25# DB each side, goblet squats

10

Gina
Richard

5:00 AM (Indoor)

1 x 1 @ 25 lbs

10

Mary
Gemme

5:00 AM (Virtual)

1 x 1 @ 25 lbs

Overhead squat only. No snatches, elbow issues