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Components
Power Clean + Power Jerk
Metcon
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
Power Clean and Power Jerk + Burpees/G2OH - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
56 (28/28)
Workout
Power Clean and Power Jerk + Burpees/G2OH
Warm-up
5 Double Push-up Inchworms
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side
5 PVC Passes
15 Cobras (2.5s)
15 GHD Hip Extensions
10 Wipers
10 Scorpions
10 Single Leg KB RDL (light) / side
1:00 Handstand Progressions
TOGETHER:
5 Shoulder Press (45/35)
5 Good Mornings (45/35)
5 Power Cleans (45/35)
5 Power Jerks (45/35)
5 Power Clean + Power Jerks (45/35)
Strength
Power Clean + Power Jerk (1 EMOM x 10)
Build up in weight throughout. Complete the movement as a power clean and from the "catch position," go straight into the jerk. Use this EMOM as a time to practice the cycling from ground to shoulders to overhead in a fast and fluid motion.
Metcon
Metcon (Time)
15 burpees over bar
5 ground-to-overhead
12 burpees over bar
4 ground-to-overhead
9 burpees over bar
3 ground-to-overhead
(Rx: 185/125, Rx+: 205/145)
8 minute timecap
Ground-to-overhead are meant to be at a heavy weight that can be repeated in a 'relentless singles' fashion or better.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 25, 2019
Male Clients
1
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 1 @ 265 lbs
2
Davey
Melzer
4pm CrossFit
1 x 1 @ 264 lbs
3
Jim
Pinkerton
12pm CrossFit
1 x 1 @ 235 lbs
4
Brian
Kent
5pm CrossFit
1 x 1 @ 225 lbs
5
Denver
Guess
4pm CrossFit
1 x 1 @ 205 lbs
5
Ramon
Ulloa
5pm CrossFit
1 x 1 @ 205 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 1 @ 198.45 lbs
7
Brian
Kalmenson
6am CrossFit
1 x 1 @ 195 lbs
7
Nate
Cobb
8am CrossFit
1 x 1 @ 195 lbs
7
Robert
Christie
6am CrossFit
1 x 1 @ 195 lbs
7
Ron
Kao
12pm CrossFit
1 x 1 @ 195 lbs
8
Adam
Gelfand
12pm CrossFit
1 x 1 @ 185 lbs
8
Jerry
Gramling
4pm CrossFit
1 x 1 @ 185 lbs
8
Joshua
Holmes
12pm CrossFit
1 x 1 @ 185 lbs
8
Robby
Tabellija
12pm CrossFit
1 x 1 @ 185 lbs
8
Ryan
Holcombe
4pm CrossFit
1 x 1 @ 185 lbs
9
Moyzes
Dias
12pm CrossFit
1 x 1 @ 175 lbs
9
Ryan
Goderre
5pm CrossFit
1 x 1 @ 175 lbs
clean and split jerk
10
Fabricio
🦍
12pm CrossFit
1 x 1 @ 170 lbs
11
Brad
Damon
6am CrossFit
1 x 1 @ 165 lbs
11
Ryan
Figuerado
4pm CrossFit
1 x 1 @ 165 lbs
12
Private
6pm CrossFit
2 x 1 @ 155 lbs
12
Tony
Huynh
7am CrossFit
1 x 1 @ 155 lbs
13
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 145 lbs
14
Bill
Curci
4pm CrossFit
4 x 1 @ 135 lbs
form sucks
15
Fernando
Flores
6am CrossFit
1 x 1 @ 125 lbs
Hang Clean + 2 Press
16
James
Tamashiro
12pm CrossFit
1 x 1 @ 105 lbs
3 reps EMOM
17
Todd
Young
5pm CrossFit
1 x 1 @ 40 lbs
Female Clients
1
Patricia
Brown
6pm CrossFit
1 x 1 @ 150 lbs
F 155 Jerk.. made split Toe heavy, move bar back and butt up
2
Corinne
Ingham
4pm CrossFit
1 x 1 @ 145 lbs
So much more in the tank
2
Patrisha
Wilson
6am CrossFit
1 x 1 @ 145 lbs
3
Kym
Janke
4pm CrossFit
1 x 1 @ 130 lbs
4 times at 130, trying to stay in heels
4
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 125 lbs
failed 130
4
Kim
McGrath
4pm CrossFit
1 x 1 @ 125 lbs
5
Maria
Mercado
6pm CrossFit
1 x 1 @ 120 lbs
5
Private
4pm CrossFit
1 x 1 @ 120 lbs
6
Gracie
Laciste
4pm CrossFit
1 x 1 @ 115 lbs
Ran out of plates
7
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 110 lbs
8
Kait
Pollen
6pm CrossFit
1 x 1 @ 105 lbs
9
Alissa
Cobb
4pm CrossFit
2 x 1 @ 100 lbs
9
Nicole
Schneider
4pm CrossFit
1 x 1 @ 100 lbs
10
Becca
Chang
4pm CrossFit
1 x 1 @ 95 lbs
10
Genesis
Dejesus
5pm CrossFit
1 x 1 @ 95 lbs
11
Megan
Gibbings
6pm CrossFit
1 x 1 @ 90 lbs
12
Danielle
Barragan
12pm CrossFit
1 x 1 @ 85 lbs
12
Private
12pm CrossFit
1 x 1 @ 85 lbs
12
Jasmine
Poon
8am CrossFit
1 x 1 @ 85 lbs
12
kasey
stark
5pm CrossFit
1 x 1 @ 85 lbs
12
Lisa
Gift
12pm CrossFit
1 x 1 @ 85 lbs
13
Janis
Green
7am CrossFit
1 x 1 @ 80 lbs
tight shoulder
13
Kaitlyn
Chau
4pm CrossFit
1 x 1 @ 80 lbs
14
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 70 lbs
15
Kimberley
Diaz-Jones
12pm CrossFit
1 x 1 @ 45 lbs
Instead of a did 3 reps per round for a total of 30
16
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 6 lbs
17
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 5 lbs
18
Beth
Gray
4pm CrossFit
1 x 1 @ 0 lbs
Daves workout DB press single arm, hollow hold, PU elevated, ring...
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