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Components
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
Churro Pull + lunge metcon - 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):
39 (22/17)
Workout
Churro Pull + lunge metcon
Warm-up
3 Rounds of:
200m Run
10 Banded Face Pulls
10 Banded Woodchoppers / side
6 Alt. Hang DB Snatch (light/medium load)
Strength
Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
1-2-3-4-5-6-7-8-9-10 Ring Rows
You are super setting the pull-ups and ring rows, going back and forth. Take the rest needed and/or scale so that most, if not all sets, are performed unbroken. Adjust the band support needed to keep most, if not all pull-up sets unbroken .
16 minutes
Metcon
Metcon (Time)
3 Rounds of:
100m Walking Lunge
20 Toes to Bars
20 Alt. DB Hang Snatch (Rx: 50/30, Rx+: 60/40)
22 minute timecap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 25, 2020
Male Clients
1
Kevin
Gelfand
12pm CrossFit
16:50
2
Brian
Kalmenson
6am CrossFit
16:54
3
Mike
Tighe
12pm CrossFit
17:37
RX+
3
Mike
Tighe
12pm CrossFit
17:37
RX+
4
Papi
Aka Teddy
4pm CrossFit
18:03
5
Andrés
Herrera
4pm CrossFit
20:10
6
Eric
Otero
5pm CrossFit
21:07
7
Jake
White
6am CrossFit
23:23
rx+ weight stopped after 3rd lunge
8
Bill
Curci
4pm CrossFit
23:30
rx+ - 23:30 actual finish time
9
Jordan
Hershberger
5pm CrossFit
15:00
10
Julian
Haddad
8am CrossFit
15:23
11
Brandon
Thorsten
4pm CrossFit
16:41
11:47 for 1st metcon
12
Nate
Cobb
12pm CrossFit
19:24
13
Ryan
Holcombe
6pm CrossFit
21:28
K2E, 40lb snatch (rds 2,3)
14
Ryan
Gift
6am CrossFit
22:00
2 rounds
15
Bill
Houck
7am CrossFit
22:01
16
Jim
Pinkerton
6am CrossFit
22:28
cap r+
17
Chad
Baker
12pm CrossFit
22:30
used 35lbs for DB hang snatch
18
Brian
Sepulveda
6pm CrossFit
22:33
19
Brad
Damon
6am CrossFit
22:41
2 rounds vups for t2b
20
Eduardo
Anguiano Lopez
7am CrossFit
24:00
needed last round of toe2b and 20 alt db snatch
21
Ahmed
Dahir
8am CrossFit
24:20
Toes near bar, 40lb DB Hang Snatch
Female Clients
1
Kelly
Hill
6am CrossFit
19:20
2
Ruth
Rittermann
6am CrossFit
21:23
finished 3rd lunge.
3
Maria
Mercado
6pm CrossFit
22:30
4
Lindsey
Hempy
6am CrossFit
22:40
2 rds + half of lunges
5
Heather
Spears
12pm CrossFit
31:10
40#
6
Michelle
Robidas
6am CrossFit
18:00
Toes as close to bar; rx everything else
7
Patricia
Brown
6pm CrossFit
19:16
flying lunges, sit ups and 25#
8
kasey
stark
5pm CrossFit
19:28
toes near bar, 25lb
9
Theresa
Brinsa
4pm CrossFit
21:48
10
Nakisha
Sivers
6pm CrossFit
21:59
sub 50 db step-ups 30lbs, for lunges
11
Kaitlin
Woods
6pm CrossFit
22:00
20 lb DB
11
Wendy
Escalante
6pm CrossFit
22:00
20lb dumbbell didnt finish last 2
12
Janis
Green
7am CrossFit
22:03
lunges inside, 30 hollow rocks, db hang @ 20 plus 50m short on fi...
13
Esmeralda
Bernal
6pm CrossFit
22:10
DB#25
14
Camille
Chamberlen
8am CrossFit
22:48
knees near elbow 20lb
15
Melissa
Gomez
7am CrossFit
25:00
still needed toe2b and 20 alt db hang snatch
16
Kym
Janke
4pm CrossFit
25:08
sub v-ups cause shoulder, 30lb snatch
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