Show Workout in Full Screen
Auto Scroll Page
Components
Barbell Hip Thrust
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
DB Split Snatch and Rope Climb - 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):
50 (28/22)
Workout
DB Split Snatch and Rope Climb
SPECIAL Valentines Day partner WOD this Friday!! Bring your significant other to class this Friday for a FREE Valentines Day Partner WOD! Check your emails for more information and WOD description.
Warm-up
200 Run
2 Rounds of:
10 Scap Pull-ups w/ pause @ top
15 Banded Glute Bridges
10 DB Cuban Presses
Review Split Footwork and the Split Snatch
Strength
Barbell Hip Thrust (5-5-5-5 then 2 x 5)
Barbell Hip Thrust over Bench
4 sets of 5 increasing in weight then 2x5 @ the same weight.
(20 minutes)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP of:
10 Hang DB Split Snatches Right Arm (40/30)
10 GHD Sit-ups
10 Hang DB Split Snatches Left Arm
1 Rope Climb (15ft)
Rx+: 60/40 and Legless Rope Climb
Mobility
Metcon (No Measure)
2 min Wishbone Stretch
1 min Pigeon Stretch / side
2 min Lacrosse Ball Front Delts/Pecs / side
1 min Deadhang
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 12, 2020
Male Clients
1
Papi
Aka Teddy
4pm CrossFit
2 x 5 @ 395 lbs
2
Ramon
Ulloa
4pm CrossFit
2 x 5 @ 355 lbs
3
Fabricio
🦍
4pm CrossFit
2 x 5 @ 308.7 lbs
4
Adam
Gelfand
12pm CrossFit
2 x 5 @ 308 lbs
5
Ryan
Figuerado
4pm CrossFit
2 x 5 @ 305 lbs
6
Brett
McQuillen
6pm CrossFit
2 x 5 @ 285 lbs
6
Fernando
Flores
6pm CrossFit
2 x 5 @ 285 lbs
6
Ryan
Holcombe
6pm CrossFit
2 x 5 @ 285 lbs
7
Eric
Otero
5pm CrossFit
2 x 5 @ 275 lbs
7
John
King
4pm CrossFit
2 x 5 @ 275 lbs
8
Chad
Baker
12pm CrossFit
2 x 5 @ 245 lbs
9
Private
6am CrossFit
2 x 5 @ 235 lbs
10
Christopher
Gonzalez
6pm CrossFit
2 x 5 @ 225 lbs
10
Dakota
Crowley
6pm CrossFit
2 x 5 @ 225 lbs
11
Andrés
Herrera
4pm CrossFit
2 x 5 @ 205 lbs
11
Bill
Curci
4pm CrossFit
2 x 5 @ 205 lbs
could go heavier next time - 225?
12
Vincent
Lopez
8am CrossFit
2 x 5 @ 200 lbs
13
Ryan
Keith
12pm CrossFit
2 x 5 @ 195 lbs
14
Ahmed
Dahir
7am CrossFit
2 x 5 @ 175 lbs
14
Christopher
Lai
7am CrossFit
2 x 5 @ 175 lbs
14
Danny
Meadows
7am CrossFit
2 x 5 @ 175 lbs
14
Jim
Pinkerton
6am CrossFit
2 x 5 @ 175 lbs
14
Jordan
Hershberger
5pm CrossFit
2 x 5 @ 175 lbs
14
Ryan
Gift
5pm CrossFit
2 x 5 @ 175 lbs
15
Bill
Houck
7pm CrossFit
2 x 5 @ 165 lbs
16
Eduardo
Anguiano Lopez
7am CrossFit
2 x 5 @ 145 lbs
17
Aldair
Rodriguez
7am CrossFit
2 x 5 @ 135 lbs
17
Ashish
Grover
7am CrossFit
2 x 5 @ 135 lbs
Female Clients
1
Lisa
Gift
5pm CrossFit
2 x 5 @ 300 lbs
2
Hannah
Breal
5pm CrossFit
2 x 5 @ 265 lbs
3
Gretchen
Otero
5pm CrossFit
2 x 5 @ 235 lbs
4
Heather
Spears
12pm CrossFit
2 x 5 @ 175 lbs
4
Kaitlin
Woods
6pm CrossFit
2 x 5 @ 175 lbs
4
Karli-Mae
Ochoa
6am CrossFit
2 x 5 @ 175 lbs
4
Maria
Mercado
6pm CrossFit
2 x 5 @ 175 lbs
4
Michelle
Robidas
6am CrossFit
2 x 5 @ 175 lbs
4
Veronica
King
4pm CrossFit
2 x 5 @ 175 lbs
5
Alyssa
Telles-Nolan
8am CrossFit
2 x 5 @ 165 lbs
5
kasey
stark
4pm CrossFit
2 x 5 @ 165 lbs
6
Janis
Green
8am CrossFit
2 x 5 @ 155 lbs
6
Patti
Gerckens
8am CrossFit
2 x 5 @ 155 lbs
7
Donica
Ryder ⛵️
6am CrossFit
2 x 5 @ 145 lbs
7
Lindsey
Hempy
6am CrossFit
2 x 5 @ 145 lbs
8
Melissa
Gomez
7am CrossFit
2 x 5 @ 135 lbs
25lbs DB
8
Wifey
(aka Chris ...
7pm CrossFit
2 x 5 @ 135 lbs
9
Esmeralda
Bernal
5pm CrossFit
2 x 5 @ 125 lbs
10
Patrisha
Wilson
7am CrossFit
2 x 5 @ 110 lbs
Bit light
11
Brenna
Jarrells
12pm CrossFit
2 x 5 @ 105 lbs
12
Vienna
Kaiser
8am CrossFit
2 x 5 @ 85 lbs
13
Thuong
Ton
6am CrossFit
2 x 5 @ 45 lbs
Loading...
Powered By Wodify