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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 06.30.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
Workout
The Cell Gym 06.30.17
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skills
Snatch
Metcon
Metcon (AMRAP - Rounds)
AMRAP 12 of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
135/105#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 30, 2017
Male Clients
1
Ben
Skinner
5:30 AM WOD
3 Rounds
65#
1
Danny
Kimball
Friday Evening WOD
3 Rounds
+2 (@115#)
1
Niraj
Suresh
Friday Evening WOD
3 Rounds
65 lbs
1
Tim
Trendler
5:30 AM WOD
3 Rounds
2
Alex
Collins
5:30 AM WOD
2 Rounds
65 pounds, jump pull ups with plate, triple singles
2
Curtis
Trendler
5:30 AM WOD
2 Rounds
78
3
Lee
Nix
5:30 AM WOD
0 Rounds
95LB WEIGHT SINGLE UNDERS
Female Clients
1
Alva
Lopez
Friday Evening WOD
3 Rounds
#35, jumping c2b from box, single unders
1
Jeni
Jones
8:30 AM WOD (Daycare)
3 Rounds
3rds + 1 3 hps 35# 6 c&j 55# 18 su 54 du
2
Alli
Trendler
5:30 AM WOD
2 Rounds
144 reps
2
Kim
Riggs
8:30 AM WOD (Daycare)
2 Rounds
+60
3
Private
8:30 AM WOD (Daycare)
1 Rounds
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