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Components

Snatch

Back Squat

2 Min Max KB Swing

Metcon

Settings

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 (10 min EMOM 2 rep getting heavier starting at 60%)

Snatch

once your reach a heavy double stay at that weight.

Strength

Back Squat (5.4.3.2.2.2.1.1)

Back Squat

Challenge

2 Min Max KB Swing (AMRAP - Reps)

55/35

Active Recovery

Choose this today if you need a light day with no lifting. This rowing workout plus rolling out makes for a good recovery day.

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 .

Whiteboard:

Thursday, September 23, 2021

Male Clients

KC
Burkholder

WOD 5:30am

10 x 2 @ 35 lbs

Brett
McAvoy

WOD 5:30am

1 x 2 @ 35 lbs

Female Clients

Kami
Jones

WOD: 5:00 PM

1 x 2 @ 40 lbs