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Power Snatch

Chicken Soup

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Workout

Thursday 12/16/21 WOD

Warm-up

What you need:
Barbell
Jump rope
Box

-10 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coaches Choice

Strength

1A: Power Snatch (6x2 [2 reps every :90])

Power Snatch

-Drop and go
-Building
-50, 60, 70,75 and 80%+

Alternate Options:
-DB/KB/Odd object Power snatch

Metcon

Chicken Soup (AMRAP - Rounds and Reps)

30 double unders
6 Hang power snatch (95,65)
30 double unders6
6 Burpee Box jump (24,20)

(10 minute amrap)

Alternate Options:
Double Unders?
-Double taps
-Single Unders
Hang Power snatch?
-DB/KB/Odd object hang power snatch
Burpee box jump?
- Up/Down +Step up

Cool Down

*Coaches Choice

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

Whiteboard:

Thursday, December 16, 2021

Male Clients

1

G-Man
St. Onge

4:00 PM (Indoor)

1 x 2 @ 185 lbs

200 for 1

2

Mohiuddin
Ahmed

5:00 AM (Virtual)

1 x 2 @ 170 lbs

3

Matt
Grandbois

4:00 PM (Indoor)

1 x 2 @ 165 lbs

115-125-135-145-155-165

3

Nick
Lupoli

5:00 AM (Indoor)

1 x 2 @ 165 lbs

3

Steve
Blackwell

7:00 AM (Indoor)

1 x 2 @ 165 lbs

4

Mark
DiRienzo

5:30 PM (Indoor)

1 x 2 @ 160 lbs

5

Private

5:00 AM (Indoor)

1 x 2 @ 145 lbs

6

Brendan
Sheehan

7:00 AM (Indoor)

1 x 2 @ 140 lbs

7

Alexander
Alvarez

5:30 PM (Indoor)

1 x 2 @ 130 lbs

7

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 2 @ 130 lbs

75/95/105/115/126/130

8

Marc
Dobay

4:00 PM (Indoor)

1 x 2 @ 125 lbs

8

Nate
Oram

6:00 AM (Indoor)

1 x 2 @ 125 lbs

9

Dennis
Paoloni

9:00 AM (Indoor)

1 x 2 @ 115 lbs

9

Nick
Unkovic

6:00 AM (Indoor)

1 x 2 @ 115 lbs

10

Jay
clancy

5:00 AM (Virtual)

1 x 2 @ 110 lbs

65,75,85,95,105,110

11

Christopher
Lacasse

7:00 AM (Indoor)

1 x 2 @ 95 lbs

11

Syam
Buradagunta

6:00 AM (Virtual)

1 x 2 @ 95 lbs

12

Sam
Kaplan

7:00 AM (Indoor)

1 x 2 @ 85 lbs

13

Carolina
Lucchese

12:00 PM (Indoor)

1 x 2 @ 65 lbs

14

Alfredo
Arcieri

7:00 AM (Indoor)

6 x 2 @ 55 lbs

Incl bar

15

Damon
Walsh

12:00 PM (Indoor)

1 x 2 @ 1 lbs

Deadlift 325x2

Female Clients

1

Helene
Desjardins

4:00 PM (Indoor)

1 x 2 @ 120 lbs

2

Bonnie
Santiago

12:00 PM (Indoor)

1 x 2 @ 90 lbs

2

Erin
Collette

5:00 AM (Indoor)

1 x 2 @ 90 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 2 @ 90 lbs

2

Marissa
Papazian

5:00 AM (Indoor)

1 x 2 @ 90 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 2 @ 90 lbs

3

Buffy
Buradagunta

12:00 PM (Indoor)

1 x 2 @ 80 lbs

3

Liz
Nasser

5:00 AM (Indoor)

1 x 2 @ 80 lbs

4

Michelle
Sousa

5:00 AM (Indoor)

1 x 2 @ 78 lbs

5

Simony
Cardoso

4:00 PM (Indoor)

1 x 2 @ 70 lbs

Shoulders issues

5

Traci
Lake

6:00 AM (Indoor)

1 x 2 @ 70 lbs

5

Victoria
Tuite

5:30 PM (Indoor)

1 x 2 @ 70 lbs

6

Marybeth
Costello

4:00 PM (Indoor)

1 x 2 @ 65 lbs

7

Heather
Schmidt

5:00 AM (Indoor)

1 x 2 @ 57 lbs

8

Julia
Rissmiller

5:00 AM (Indoor)

1 x 2 @ 55 lbs

9

Anne
Leahy

6:00 AM (Indoor)

1 x 2 @ 52 lbs

9

Emily
Oberlee

5:00 AM (Indoor)

1 x 2 @ 52 lbs

10

Carolyn
Keiper

5:00 AM (Indoor)

1 x 2 @ 50 lbs

10

Susan
Black

7:00 AM (Virtual)

1 x 2 @ 50 lbs

11

Shellie
James

6:00 AM (Indoor)

6 x 2 @ 35 lbs