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Components
Back Squat
Back Squat
Metcon
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
Presidents Day Schedule 9:30 and 10:30 LETS SQUAT! - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
CrossFit: 9:30 AM
CrossFit: 10:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (14/12)
Workout
Presidents Day Schedule 9:30 and 10:30 LETS SQUAT!
Warm-up
Today has a lot of pieces to complete in an hour. Because it is a holiday schedule (9:30 & 10:30), please make sure to be here early to prep your body for squatting before class!
2 Rounds of:
0:10 Max Wattage Assault Bike
0:30 Handstand Progressions
10 Wipers
10 Medball Jump Squats (20/14lbs)
Strength
Back Squat (Build to Heavy Double)
14 minutes
Back Squat (3x5 @ 85% of Heavy Double)
Done every 2 minutes, together
Metcon
Metcon (Time)
For Time:
2000m Row
*12 Push-ups every 250m
Rx+: 5 HSPU every 250m
15 Minute Cap
Rest
Rest 3:00 between Metcons
Metcon (Time)
3 Rounds for Time:
55 Double Unders
35 Hollow Rocks
15 Dumbbell Push Press (50/35)
Accessory Work
Metcon (No Measure)
4x25 Banded Face Pulls
Mobility
Metcon (No Measure)
1 min Foam Roll T-Spine
1 min Doorway (Pec) Stretch / side
1 min Deadhang
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 17, 2020
Male Clients
1
Brandon
Thorsten
CrossFit: 10:30 AM
1 x 2 @ 337 lbs
Solid
2
Adam
Gelfand
CrossFit: 10:30 AM
1 x 2 @ 336 lbs
2
Nate
Cobb
CrossFit: 10:30 AM
1 x 2 @ 336 lbs
3
Jake
White
6am CrossFit
1 x 2 @ 315 lbs
4
Craig
Kreinest
CrossFit: 9:30 AM
1 x 2 @ 295 lbs
4
Fabricio
🦍
CrossFit: 10:30 AM
1 x 2 @ 295 lbs
5
Brian
Kent
CrossFit: 9:30 AM
1 x 2 @ 285 lbs
5
Mike
Tighe
6am CrossFit
1 x 2 @ 285 lbs
6
Andrés
Herrera
CrossFit: 9:30 AM
1 x 2 @ 275 lbs
6
Kevin
Gelfand
CrossFit: 10:30 AM
1 x 2 @ 275 lbs
7
Ryan
Figuerado
CrossFit: 9:30 AM
1 x 2 @ 265 lbs
did not feel good
8
Jaimeson
Pollen
CrossFit: 9:30 AM
1 x 2 @ 255 lbs
9
Eric
Otero
CrossFit: 9:30 AM
1 x 2 @ 250 lbs
10
Julian
Haddad
CrossFit: 10:30 AM
1 x 2 @ 165 lbs
Female Clients
1
Kim
McGrath
CrossFit: 9:30 AM
1 x 2 @ 230 lbs
2
Lindsey
Hempy
CrossFit: 10:30 AM
1 x 2 @ 215 lbs
3
Lisa
Gift
CrossFit: 9:30 AM
1 x 2 @ 205 lbs
3
Ruth
Rittermann
CrossFit: 9:30 AM
1 x 2 @ 205 lbs
4
Hannah
Breal
CrossFit: 10:30 AM
1 x 2 @ 200 lbs
5
Janis
Green
CrossFit: 9:30 AM
1 x 2 @ 185 lbs
sore knees
5
kasey
stark
CrossFit: 9:30 AM
1 x 2 @ 185 lbs
completed one and failed one at 195
6
Donica
Ryder ⛵️
CrossFit: 9:30 AM
1 x 2 @ 165 lbs
6
Michelle
Robidas
CrossFit: 9:30 AM
1 x 2 @ 165 lbs
😎 failed 175
7
Wifey
(aka Chris ...
CrossFit: 10:30 AM
1 x 2 @ 135 lbs
8
Vienna
Kaiser
CrossFit: 9:30 AM
1 x 2 @ 115 lbs
13.5 weeks post knee replacment
9
Beth
Gray
CrossFit: 10:30 AM
1 x 2 @ 110 lbs
still working back up, felt mildly light
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