Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Snatch

Metcon

Settings

Workout

Friday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Snatch (3)

Power Snatch

AMRAP 1 Minute
Max Rep Power Snatch @60%
Rest 2:00
AMRAP :90
Max Rep Power Snatch @70%
Rest 2:00
AMRAP 2 Minutes
Max Rep Power Snatch @80%

These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.

Metcon

Metcon (AMRAP - Reps)

Every 2:00 Until Failure
Row or Bike 11/8 Calories
5 Thrusters 95/65lbs
Add 5 thrusters each round until failure.
Stop if you complete the round of 35 thrusters.

If you don't complete a round then go back down a round and keep working until entire class is done

Your transition game will be important in the later rounds here. Focus on a a little forward-backward movement in your thruster as possible, only expending energy to drive the bar overhead.

Extra Credit

Metcon (Time)

600m Sandbag Carry 150/100lbs
Carry the sandbag anyhow, but plan on running and not walking.

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

Whiteboard:

Friday, November 29, 2019

Male Clients

Female Clients

Samantha
Jaramillo

AM WOD 11:30

3 x 46 @ 85 lbs

1x20 60, 1x15 75, 1x11 85

Angelica
Lopez

PM WOD 3:30

3 x 52 @ 0 lbs