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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)
Results For Open Gym
5am CrossFit
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):
48 (22/26)
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 25, 2022
Male Clients
1
Bryan
Ruezga
5pm CrossFit
1 x 2 @ 165 lbs
135 140 145 150 155 160 165
1
Gabe
Martin
4pm CrossFit
1 x 2 @ 165 lbs
2
Fabricio
🦍
12pm CrossFit
1 x 2 @ 156 lbs
156 ps 153 ss
3
Laith
Quntar
5pm CrossFit
1 x 2 @ 155 lbs
Finish the pull, pinch in hip
4
Dan
Chavez
12pm CrossFit
1 x 2 @ 145 lbs
4
Nate
Cobb
12pm CrossFit
1 x 2 @ 145 lbs
4
Robby
Tabellija
12pm CrossFit
1 x 2 @ 145 lbs
5
Frank!e
Armas
12pm CrossFit
1 x 2 @ 138.92 lbs
Failed 66kg
6
Brandon
Thorsten
8am CrossFit
1 x 2 @ 135 lbs
6
Daniel
Schaerer
6am CrossFit
1 x 2 @ 135 lbs
6
Eric
Otero
4pm CrossFit
1 x 2 @ 135 lbs
6
Pat
Paszt
5pm CrossFit
1 x 2 @ 135 lbs
7
Javier
Morales
5am CrossFit
1 x 2 @ 115 lbs
Failed @ 125
7
Michael
Gallagher
6pm CrossFit
1 x 2 @ 115 lbs
8
Omar
Juarez
12pm CrossFit
1 x 2 @ 105 lbs
8
Ryan
Holcombe
Results For Open Gym
1 x 2 @ 105 lbs
9
Anthony
Megliola
6am CrossFit
1 x 2 @ 95 lbs
10
Christian
Lopez
4pm CrossFit
1 x 2 @ 90 lbs
10
Don
Couch
7am CrossFit
1 x 2 @ 90 lbs
55 65 75 80 85 90
10
Joel
Briggs
8am CrossFit
1 x 2 @ 90 lbs
11
David
Hugenbruch
4pm CrossFit
2 x 2 @ 75 lbs
Overhead squats
12
Pete
Mc Workman
6am CrossFit
1 x 1 @ 100 lbs
Female Clients
1
Heather
Spears
4pm CrossFit
1 x 2 @ 130 lbs
2
Shannon
Blyth
7am CrossFit
1 x 2 @ 120 lbs
3
Patrisha
Wilson
8am CrossFit
1 x 2 @ 115 lbs
4
Steph
Jarosz
8am CrossFit
1 x 2 @ 110 lbs
4
Steph
Jarosz
8am CrossFit
1 x 2 @ 110 lbs
5
Patricia
Brown
Results For Open Gym
1 x 2 @ 105 lbs
6
Elizabeth
Leahy
12pm CrossFit
1 x 2 @ 95 lbs
7
Amanda
Carson
4pm CrossFit
1 x 2 @ 85 lbs
7
Heather
Dunn
12pm CrossFit
1 x 2 @ 85 lbs
8
Brenna
Jarrells
6am CrossFit
1 x 2 @ 80 lbs
8
Cierra
🌌
6pm CrossFit
1 x 2 @ 80 lbs
8
Donica
Ryder ⛵️
5am CrossFit
1 x 2 @ 80 lbs
8
Rachael
Record
7am CrossFit
1 x 2 @ 80 lbs
9
Betsy
Gelfand
5am CrossFit
1 x 2 @ 75 lbs
9
Private
5pm CrossFit
1 x 2 @ 75 lbs
10
Janis
Green
8am CrossFit
1 x 2 @ 70 lbs
11
Gretchen
Otero
4pm CrossFit
1 x 2 @ 65 lbs
Wrist still hurts
11
Sharon
Lo
Results For Open Gym
1 x 2 @ 65 lbs
12
Sheila
Wong
12pm CrossFit
1 x 2 @ 55 lbs
12
Vienna
Kaiser
8am CrossFit
1 x 2 @ 55 lbs
13
Jan
Hughes-Austin
4pm CrossFit
1 x 2 @ 50 lbs
13
Kaylyn
Gettinger
5pm CrossFit
1 x 2 @ 50 lbs
13
Kortnie
Perez
6pm CrossFit
1 x 2 @ 50 lbs
Squat snatch
14
Elizabeth
Mele
Results For Open Gym
1 x 2 @ 42 lbs
15
Jenny
Schafran
5am CrossFit
1 x 2 @ 35 lbs
Easing back in… Shoulder
16
Samantha
Evans
6pm CrossFit
1 x 2 @ 25 lbs
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