Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Snatch

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6x6)

Snatch

Every 2 Minutes For 12 Minutes
6 Touch and Go Squat Snatch

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-5: Build. Stay smooth.

Set 6: Back down to opening weight. End with perfect reps.
These touch and go sessions are meant to get you more comfortable cycling that moderate-heavy weight and learn to do so without dancing all over the gym. Bar path and smooth reps are your focus.

Metcon

Metcon (AMRAP - Reps)

Every 3:30 Until Failure
10 Wallballs 20/14lbs
Run 400m
Add 10 wallballs each round.
Stop if you complete the round of 60 wallballs and 400m run.
Score is total wallballs.

If you fail a round go down a round and keep going until the entire class is done

The wallballs will be almost entirely an inconvenient buy-in every round, where your window to run will get smaller and smaller. This piece can definitely be finished with the right blend of fitness and grit, and is for athletes who need work on the latter as well as aerobic CrossFit-style grunt work.

Extra Credit

Metcon (No Measure)

Optional Accessories – For Completion
Weighted Plank Hold
3x 1:00
Rest as needed
Seated Alternating DB Curls
4×16
(8 Per Side)

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

Whiteboard:

Wednesday, November 20, 2019

Male Clients

marcus
ardiel

AM WOD 6:30

6 x 6 @ 135 lbs

Squat snatch touch and go

Jason
Hoy

AM WOD 6:30

6 x 6 @ 85 lbs

Private

PM WOD 5:30

1 x 6 @ 145 lbs

Female Clients

Amanda
Garcia

PM WOD 4:30

6 x 6 @ 65 lbs

65,70,75

Angelica
Lopez

AM WOD 11:30

6 x 6 @ 32 lbs