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Components
Snatch
Metcon
DB Lateral Raises
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Snatch + A Carry - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (27/22)
Workout
Snatch + A Carry
Warm-up
1:00 Foam Roll Thoracic Spine
3 Rounds:
5 PVC Passes
10 Cuban Presses (light)
50' Single Arm KB Front Rack Lunge /side (medium)
Barbell Guided Warm-up of the Snatch (Positions, Catch, Bracing)
Snatch (2 every 1:15 x 7 sets)
Increasing weight
Metcon
Metcon (Time)
4 Rounds:
5 Snatches (Rx: 115/85lbs)(Rx+: 155/105)
10 Burpee + Dball over Box(24/20")
200m Dball SPRINT (40/30lbs)
(Rest 1:00)
The Snatches should be done in 5 efficient singles with minimal rest.
The Dball can be left next to you during the burpee but must be held by you as you crossover the box for each rep.
Accessory Work
DB Lateral Raises (4 Sets x 10 Reps (increasing in weight))
Mobility
Metcon (No Measure)
1:30 Couch Stretch / side
1:30 Banded Lat Stretch / side
1:30 Pigeon Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 07, 2020
Male Clients
1
Craig
Kreinest
5pm CrossFit
1 x 2 @ 165 lbs
2
Adam
Gelfand
12pm CrossFit
1 x 2 @ 155 lbs
2
Private
6am CrossFit
1 x 2 @ 155 lbs
2
Frank!e
Armas
5pm CrossFit
1 x 2 @ 155 lbs
Slight right arm bend on the second
2
Jim
Pinkerton
6am CrossFit
1 x 2 @ 155 lbs
2
Nate
Cobb
12pm CrossFit
1 x 2 @ 155 lbs
3
Fabricio
🦍
12pm CrossFit
1 x 2 @ 145 lbs
squat
3
Papi
Aka Teddy
6am CrossFit
1 x 2 @ 145 lbs
4
Christopher
Lai
6am CrossFit
1 x 2 @ 135 lbs
4
Fernando
Flores
6pm CrossFit
1 x 2 @ 135 lbs
4
Moyzes
Dias
7pm CrossFit
1 x 2 @ 135 lbs
1@165
5
AJ!
Isabelo
6am CrossFit
1 x 2 @ 132.3 lbs
6
Bill
Curci
4pm CrossFit
1 x 2 @ 125 lbs
6
Kevin
Gelfand
12pm CrossFit
1 x 2 @ 125 lbs
6
Tyler
Eickmann
8am CrossFit
1 x 2 @ 125 lbs
7
Ashish
Grover
12pm CrossFit
1 x 2 @ 115 lbs
7
Private
12pm CrossFit
1 x 2 @ 115 lbs
7
Ryan
Figuerado
4pm CrossFit
1 x 2 @ 115 lbs
8
Hipster
Carlos
6am CrossFit
1 x 2 @ 105 lbs
felt good
8
Ryan
Holcombe
6pm CrossFit
1 x 2 @ 105 lbs
9
Brandon
Thorsten
4pm CrossFit
2 x 2 @ 95 lbs
9
Ahmed
Dahir
7am CrossFit
1 x 2 @ 95 lbs
9
Eric
Otero
5pm CrossFit
1 x 2 @ 95 lbs
10
Chad
Baker
12pm CrossFit
1 x 2 @ 85 lbs
11
Danny
Meadows
6am CrossFit
1 x 2 @ 75 lbs
Worked Mechanics
12
Rick
Nevico
5pm CrossFit
1 x 2 @ 45 lbs
12
Pinpin
Anson
4pm CrossFit
1 x 2 @ 45 lbs
Female Clients
1
Heather
Spears
12pm CrossFit
1 x 2 @ 135 lbs
2
Patrisha
Wilson
7am CrossFit
1 x 2 @ 115 lbs
bleh, meh
3
Patricia
Brown
6pm CrossFit
1 x 2 @ 100 lbs
4
ashley
green
6pm CrossFit
1 x 2 @ 95 lbs
5
Jaclyn
Morbitzer
8am CrossFit
1 x 2 @ 85 lbs
6
Maria
Mercado
6pm CrossFit
1 x 2 @ 80 lbs
7
Allison
Hart
12pm CrossFit
4 x 2 @ 75 lbs
7
Genesis
Dejesus
7pm CrossFit
1 x 2 @ 75 lbs
7
Wifey
(aka Chris ...
6pm CrossFit
1 x 2 @ 75 lbs
HHS
8
Ruth
Rittermann
5pm CrossFit
1 x 2 @ 72 lbs
Need to focus on closing hips faster. and knees out.
9
Donica
Ryder ⛵️
6am CrossFit
1 x 2 @ 70 lbs
9
Heather
Dunn
5pm CrossFit
1 x 2 @ 70 lbs
9
Michelle
Robidas
6am CrossFit
1 x 2 @ 70 lbs
Need to not bend arms early
10
kasey
stark
5pm CrossFit
1 x 2 @ 65 lbs
power
11
Gretchen
Otero
5pm CrossFit
1 x 2 @ 60 lbs
11
Kaitlin
Woods
6pm CrossFit
1 x 2 @ 60 lbs
12
Lisa
Gift
4pm CrossFit
1 x 2 @ 57 lbs
13
Alexia
Martinez
8am CrossFit
1 x 2 @ 40 lbs
14
Veronica
King
7am CrossFit
7 x 2 @ 35 lbs
Added 2, 2.5lb red plates
14
Private
5pm CrossFit
1 x 2 @ 35 lbs
15
Esmeralda
Bernal
6pm CrossFit
1 x 2 @ 25 lbs
15
Yaili
Dominguez ...
6pm CrossFit
1 x 2 @ 25 lbs
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