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Components

Snatch

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (5X3)

Snatch

Squat Snatch
5×3 @ 80%
E2M
Drop and Reset
Rest as needed
Focus on perfect reps, taking a solid 2-3 minutes of rest between sets. Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.

Metcon

Metcon (Time)

20-15-10
Power Snatch 115/75lbs
Bar Facing Burpees
The plan should be to hold onto the barbell for just about as long as you can. This should feel very Fran-esque, and has nowhere to hide. Go.

Extra Credit

Metcon (No Measure)

3 Sets
12 Slow Cossack Squats
20 Band Pull Aparts*
*R1: palms down, R2: palms up, R3: overhead

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

Whiteboard:

Monday, September 30, 2019

Male Clients

1

marcus
ardiel

AM WOD 6:30

5 x 3 @ 165 lbs

2

Andy
Relford

PM WOD 5:30

5 x 3 @ 155 lbs

2

Jonathan
Longdon

AM WOD 5:30

5 x 3 @ 155 lbs

3

Eric
Glarborg

PM WOD 3:30

5 x 3 @ 135 lbs

3

Mark
Fuentes

PM WOD 4:30

5 x 3 @ 135 lbs

3

Sean
Chinana

AM WOD 11:30

5 x 3 @ 135 lbs

4

Sean
Hulsey

PM WOD 4:30

5 x 3 @ 85 lbs

Pull. Stabilize. Stand.

5

Jason
Hoy

AM WOD 6:30

5 x 3 @ 65 lbs

Practice, arm still hurt

6

Bob
Rausch

AM WOD 6:30

5 x 3 @ 55 lbs

7

Adam
Jones

PM WOD 5:30

1 x 3 @ 145 lbs

Started at 95, built by tens for 5 sets

7

Colton
Deeter

PM WOD 6:30

1 x 3 @ 155 lbs

135x145x145x145x155

Female Clients

1

Ashli
Saenz

PM WOD 4:30

5 x 3 @ 125 lbs

105, 105, 115, 115, 125

2

Amanda
Garcia

PM WOD 4:30

5 x 3 @ 75 lbs

2

Lauren
Salcido

PM WOD 4:30

5 x 3 @ 75 lbs

1st rep-65lb 2nd-70lb

3

Cassy
Lovato 🕊

PM WOD 3:30

5 x 3 @ 70 lbs

4

Angelica
Lopez

AM WOD 11:30

5 x 3 @ 47 lbs

5

Abby
Bassie

PM WOD 6:30

5 x 3 @ 45 lbs