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Components

Snatch Seg. Pull

Metcon

Settings

Workout

Monday February 15th

Strength

Snatch Seg. Pull

Every 2 minutes x 6 sets
5 reps
2 second pause in each position
*below the knee, mid thigh
Building from 85% of best snatch

Drop & reset after each rep

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
10 Thrusters
15 Deadlifts

Scaled: 75/55
RX: 95/65
RX+: 115/75

Accessory work

3 Sets
10 Split Stance Good Mornings (each side) Empty Barbell
12 Alt Back Rack Reverse Lunges (Empty Barbell)

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

Whiteboard:

Monday, February 15, 2021

Male Clients

1

Zach
Smith'

AM WOD 5:30

6 x 5 @ 175 lbs

Up from 135

2

Jayce
Mawson

AM WOD 6:45

6 x 5 @ 155 lbs

3

Garrick
Gonzalez

PM WOD 4:45

6 x 5 @ 150 lbs

*last set

4

marcus
ardiel

AM WOD 6:45

6 x 5 @ 145 lbs

5

Christian
Gomez

PM WOD 3:30

6 x 5 @ 135 lbs

6

Fernando
Monreal

AM WOD 11:30

6 x 5 @ 115 lbs

6

Marshall
Mortley

AM WOD 5:30

6 x 5 @ 115 lbs

7

Michael
Simpson

PM WOD 3:30

6 x 5 @ 80 lbs

75, 80, 80, 80, 80 ,80

Female Clients

1

Amity
Livingston

AM WOD 11:30

6 x 5 @ 165 lbs

2

Kelsey
Vigil

AM WOD 5:30

6 x 5 @ 135 lbs

3

Lily
Johnson

AM WOD 11:30

6 x 5 @ 130 lbs

75,85,95,105,115,130

4

Robin
Molina

PM WOD 3:30

6 x 5 @ 115 lbs

5

Amanda
Mortley

AM WOD 5:30

6 x 5 @ 105 lbs

Last set 105 work on keep chest up

6

Elizabeth
Gomez

PM WOD 6:00

6 x 5 @ 95 lbs

65,70,75,85,90,95

7

Sarah
Lujan

PM WOD 6:00

2 x 5 @ 70 lbs