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Components
Sumo Deadlift
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
Deadlifts + BBJO/DB Snatch/Bike - CrossFit ATR Kearny Mesa
Class
(All)
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):
33 (19/14)
Workout
Deadlifts + BBJO/DB Snatch/Bike
Warm-up
3 Rounds of:
10 GHD Hip Extensions
10 GHD Sit-ups
10 DB Cuban Presses
Then:
10 Pace Perfect Lunge w/ Rotation
Sumo Deadlift demo and practice- feet/hip/knee/hand positioning
Strength
Sumo Deadlift (Build to a Heavy Double)
Sumo Deadlift
15 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP of:
2-4-6-8-10...
Burpee Box Jump Overs (24/20)
Alt. DB Snatch (60/40)
Calorie Assault Bike
Accessory Work
Metcon (Weight)
3 Rounds of:
15 DB Hammer Curls (simultaneous)
10 DB Upright Rows
1 minute Rest
Same weight for both exercises
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 06, 2020
Male Clients
1
Adam
Gelfand
12pm CrossFit
1 x 2 @ 395 lbs
405for 1 *2
1
Papi
Aka Teddy
4pm CrossFit
1 x 2 @ 395 lbs
2
Brian
Kent
12pm CrossFit
1 x 2 @ 385 lbs
2
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 2 @ 385 lbs
155-245-295-335-385
3
Jaimeson
Pollen
4pm CrossFit
1 x 2 @ 365 lbs
3
Ryan
Figuerado
4pm CrossFit
1 x 2 @ 365 lbs
3
Tyler
Eickmann
8am CrossFit
1 x 2 @ 365 lbs
4
Fabricio
🦍
12pm CrossFit
1 x 2 @ 315 lbs
5
Jason
Jarrells
12pm CrossFit
1 x 2 @ 300 lbs
6
Andrés
Herrera
8am CrossFit
1 x 2 @ 295 lbs
315 off the floor.
7
Private
5pm CrossFit
1 x 2 @ 285 lbs
8
Ahmed
Dahir
7am CrossFit
1 x 2 @ 275 lbs
8
Ashish
Grover
7am CrossFit
1 x 2 @ 275 lbs
8
Chad
Baker
12pm CrossFit
1 x 2 @ 275 lbs
8
Kevin
Henderson
12pm CrossFit
1 x 2 @ 275 lbs
9
Christopher
Lai
7am CrossFit
1 x 2 @ 265 lbs
10
Bill
Curci
8am CrossFit
1 x 2 @ 245 lbs
failed at 275
11
Jordan
Hershberger
6am CrossFit
1 x 2 @ 235 lbs
12
Vincent
Lopez
7am CrossFit
1 x 2 @ 215 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 2 @ 275 lbs
2
Kym
Janke
4pm CrossFit
1 x 2 @ 250 lbs
3
Lisa
Gift
8am CrossFit
1 x 2 @ 240 lbs
4
Patrisha
Wilson
6am CrossFit
1 x 2 @ 235 lbs
5
Alyssa
Telles-Nolan
8am CrossFit
1 x 2 @ 215 lbs
6
Melissa
Gomez
7am CrossFit
1 x 2 @ 195 lbs
1x1 205 failed 2nd
7
Kait
Pollen
12pm CrossFit
1 x 2 @ 175 lbs
7
kasey
stark
5pm CrossFit
1 x 2 @ 175 lbs
8
Theresa
Brinsa
8am CrossFit
1 x 2 @ 170 lbs
9
Brenna
Jarrells
12pm CrossFit
1 x 2 @ 165 lbs
9
Esmeralda
Bernal
5pm CrossFit
1 x 2 @ 165 lbs
10
Rowena
Sinclair
12pm CrossFit
1 x 2 @ 147 lbs
11
Vienna
Kaiser
12pm CrossFit
1 x 2 @ 145 lbs
12
Jaymee
Rivera
12pm CrossFit
1 x 2 @ 40 lbs
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