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Components
Frantasy Land
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
Frantasy Land - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
Frantasy Land
Warm-up
3 Rounds of:
12/10 Calorie Bike
10 Cuban Presses
10 DB Rows/ side
10 DB Thrusters (light)
(10 Minutes Front Rack Mobility & in depth review of Thrusters)
Metcon
Frantasy Land (Time)
21-15-9 reps of:
Thrusters (95/65)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95)
Bar Muscle-Ups
Choose a gradient that best serves you for both the thrusters and the pull-ups. You should have a capacity to perform 10 unbroken thrusters at your last weight and 5 unbroken bar muscle-ups
For pull-ups, pick your gradient amongst these movements.
Ring Rows : Jumping Pull-ups : Kipping Pull-ups : Strict Pull-ups : Chest-to-bar Pull-ups : Bar Muscle-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 07, 2020
Male Clients
1
Izick
Espinoza
9:30am CrossFit
19:18
2
Brian
Kalmenson
9:30am CrossFit
22:58
3
Connor
Miller 🍟 🍔
9:30am CrossFit
25:14
C2b slowed me down a lot. Need endurance/volume work. Within 0:30...
4
Adam
Gelfand
9:30am CrossFit
26:42
5
Ryan
Figuerado
9:30am CrossFit
40:20
6
Bill
Curci
9:30am CrossFit
45:00
Did not finish -I suck! Only got 11 BMU and had to call time... B...
7
Brian
Kent
10:30am CrossFit
29:21
the most scaled, but practicing butterflys
8
John
King
10:30am CrossFit
30:00
95>100>110, 3 bandsPUs>4band chest to bars
9
Andrés
Herrera
9:30am CrossFit
34:15
RX but didnt finish, rip'd on 10th BMU
Female Clients
1
Theresa
Brinsa
9:30am CrossFit
19:46
10-25, ring row -banded strict
2
Brenna
Jarrells
10:30am CrossFit
22:30
45-55-65, ring rows
3
Donica
Ryder ⛵️
10:30am CrossFit
25:05
45-55-65 # thrusters, jumping pullups, kipping w band, kipping
4
Kaitlin
Woods
10:30am CrossFit
28:00
45, 50, 55 lb thruster could have done 65. Jumping pull up, blue ...
5
Esmeralda
Bernal
10:30am CrossFit
28:18
6
Kait
Pollen
10:30am CrossFit
32:06
45, 55, 65, ring rows, jumping, jumping
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