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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Settings

Workout

The Cell Gym 02.09.17

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

Wendler

Shoulder Press (70% x 3)

Shoulder Press

Shoulder Press (80% x 3)

Shoulder Press

Shoulder Press (90% x 3+)

Shoulder Press

Metcon

Metcon (Time)

10 Rounds for time
10 alternating DB power snatch 50/30# ( 5 each arm)
10 Box Jumps 24/20#

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

Whiteboard:

Thursday, February 09, 2017

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 3 @ 165 lbs

2

Brig
Woods

5:30 AM WOD

1 x 3 @ 135 lbs

2

Hunter
Smith

5:00 PM WOD

1 x 3 @ 135 lbs

3

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 110 lbs

4

Danny
Lopez

5:00 PM WOD

1 x 3 @ 105 lbs

5

Jon
Crismon

5:00 PM WOD

1 x 3 @ 95 lbs

Female Clients

1

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

2

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 3 @ 57 lbs

3

Courtney
Davis

5:00 PM WOD

1 x 3 @ 55 lbs

3

Monica
Spencer

8:30 AM WOD (Daycare)

1 x 3 @ 55 lbs

4

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

5

Annette
Page

5:00 PM WOD

1 x 3 @ 47 lbs

6

Allie
Quent

5:00 PM WOD

1 x 3 @ 45 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 3 @ 45 lbs

6

Heidi
Mussemann

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

7

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 35 lbs