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Components
Hang Power Snatch
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
Deadlift + an EMOM - CrossFit ATR Kearny Mesa
Class
(All)
8:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
Deadlift + an EMOM
Warm-up
3 Rounds of:
100m Run
10 Palloff Presses / side
0:30 Single Arm Front Plank / arm
0:20 GHD Prone Hold
Strength
Hang Power Snatch (Build to a Heavy Triple)
(15 minutes)
3 reps must be touch and go from the high hang. We're looking for efficient cycling throughout. Slowly build up in weight throughout.
Accessory Work
Metcon (No Measure)
3 Rounds of:
15 GHD Hip Extensions (or 5 GHRs)
10 Double KB RDLs
1 minute Rest
Metcon
Metcon (AMRAP - Rounds)
EMOM x 16:
Odd minutes: 200m Run
Even minutes: 10 Bar Facing Burpees
Score: Successful minute completed
It is permissable for the 200m to go over the minute and still make the 10 burpees in the remainder of the subsequent minute and still count as two successful minutes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, February 16, 2020
Male Clients
1
Ryan
Figuerado
8:30am CrossFit
1 x 3 @ 115 lbs
2
Danny
Meadows
8:30am CrossFit
1 x 3 @ 110 lbs
3
Ashish
Grover
8:30am CrossFit
1 x 3 @ 105 lbs
4
John
King
8:30am CrossFit
1 x 3 @ 95 lbs
singled 105.
Female Clients
1
Kaitlin
Woods
8:30am CrossFit
1 x 3 @ 65 lbs
2
Veronica
King
8:30am CrossFit
1 x 3 @ 55 lbs
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