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Components
Snatch Push Press + O ...
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 9.20.19 - The Cell Gym
Class
(All)
WOD 5:30am
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):
7 (3/4)
Workout
The Cell Gym 9.20.19
Warm-up
Shoulder Press Warm up
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
Strength
Snatch Push Press + OVH Squat
5 sets of 3 Snatch grip Push Press from behind the head plus one overhead squat. Perform all Push Presses before performing the 1 sqaut. Getting heavier.
from behind the head, in snatch grip.
Metcon
Metcon (AMRAP - Reps)
LIFE
20 min EMOM
even- 12 wallballs 9' target 20/12
odd- 45sec. Box jump 20/16
9' target is the bottom of the cell target on rig.
score is total box jumps
Metcon (AMRAP - Reps)
SPORT
20 min EMOM
even- 12 wallballs 10' target 20/14
odd- 45 sec. Box jump overs no touch 24/20
*modification is jump on box and over to other side
10' target is the top of the the cell targets on rig.
score is how many total box jump overs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 16, 2022
Male Clients
1
Brandon
Walters
WOD 5:30am
1 x 3 @ 155 lbs
2
Nick
Herbert
WOD 5:30am
1 x 3 @ 135 lbs
3
KC
Burkholder
WOD 5:30am
3 x 3 @ 65 lbs
Female Clients
1
Alma
Aguilar
WOD: 5:00 PM
1 x 3 @ 85 lbs
1
Stephanie
Nix
WOD 5:30am
1 x 3 @ 85 lbs
2
Brooke
Woods
WOD 5:30am
1 x 3 @ 70 lbs
3
Patti
Rowley
WOD: 5:00 PM
4 x 3 @ 35 lbs
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