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Components
Snatch
Back Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.26.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
Open Gym 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
The Cell Gym 9.26.19
Warm-up
Snatch warmup
Run 400m
10 pvc pullovers
10 presses with bar or pvc behind the neck in snatch grip
10 overhead squats
10 snatch balance
10 snatch pulls
10 high pulls
10 muscle snatch
10 power snatch
10 full snatch
stretch
Strength
Snatch (6 min EMOM 2 rep getting heavier starting at 60%)
Snatch
once your reach a heavy double stay at that weight.
Strength
Back Squat (5.4.3.2.2.1.1)
Back Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
4 Min Amrap
5 ring dips
5 burpees
5 deadlifts 135/95
Active Recovery
This is an option for those who want to move but don't feel like their body is ready to lift today. This is an option to be done inplace of todays stength and wod.
Metcon (4 Rounds for time)
4x1000m
2 min easy row in-between each set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 22, 2022
Male Clients
1
Brandon
Walters
WOD 5:30am
3 x 2 @ 135 lbs
2
Brett
McAvoy
WOD 5:30am
1 x 2 @ 85 lbs
3
KC
Burkholder
WOD 5:30am
3 x 2 @ 65 lbs
4
Tim
Schomaker
WOD 5:30am
3 x 2 @ 40 lbs
Stupid exercise!! :-) Not fun for the shoulders.
Female Clients
1
Stephanie
Nix
WOD: 8:45 AM
6 x 2 @ 75 lbs
2
Courtney
Throckmorton
WOD: 5:00 PM
1 x 2 @ 30 lbs
Went light. Sore shoulder, trying to rest it.
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