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Components
Close Grip Bench Press
Metcon
Metcon
Max situps in 2 min
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Friday - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:30 AM
WOD: 8:45 AM
WOD: 5:00 PM
Friday Throwdown
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (7/3)
Workout
Friday
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
Close Grip Bench Press (10.8.6 getting heavier)
hands inside of regular position.
Metcon
Metcon (AMRAP - Rounds)
LIFE
20 min EMOM
even - 4 overhead squats 85/55
odd- 10 box jumps 20/15"
Metcon (Weight)
SPORT
20 min EMOM
even- 2 snatch @70%
odd- 10 box jump 24/20
Challenge
Max situps in 2 min (AMRAP - Reps)
max situps in 2 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 16, 2021
Male Clients
1
Grif
Hiatt
WOD 5:30am
1 x 6 @ 205 lbs
2
Nick
Herbert
WOD: 8:45 AM
1 x 6 @ 195 lbs
3
Tim
Schomaker
WOD 5:30am
1 x 6 @ 185 lbs
Exactly correct weight.
4
Brandon
Walters
WOD 5:30am
1 x 6 @ 175 lbs
5
Chris
Mayes
WOD: 6:30 AM
1 x 6 @ 165 lbs
5
Greg
Skidmore
WOD: 6:30 AM
1 x 6 @ 165 lbs
6
Greg
Gosper
WOD 5:30am
1 x 6 @ 65 lbs
Female Clients
1
Courtney
Davis
WOD: 5:00 PM
1 x 6 @ 115 lbs
2
Amy
Skinner
WOD 5:30am
1 x 4 @ 90 lbs
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 4 @ 90 lbs
10@ 85#
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