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Components
Shoulder Press
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
A bodyweight EMOM Tanktop Tuesday! - 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):
66 (35/31)
Workout
A bodyweight EMOM Tanktop Tuesday!
Warm-up
10 Scap Pullups
10 Scap Pushups
5 Double Pushup Inchworms
10 Wipers
10 Scorpions
15 Banded Low External Rotations / side
Bear Crawl --->
Reverse Bear Crawl
Reverse Crab Walk and <--- (HEAVY!)
5 Big Kips
15 V-Ups
0:15 Hanging V-Hold (almost like a T2B Hold)
0:30 Handstand "Stuff"
Shoulder Press (5-5-3-3-1-1)
15 minutes
Metcon (AMRAP - Rounds)
EMOM x 8 of:
8 Pullups + 8 HSPU
Score: Rounds successfully completed.
Scale to a means in which you can perform 8 of each movement consecutively. Only 1 round will be permitted for strategic rest if needed, otherwise scale the # of reps down to 7 or 6. No less than that.
Immediately into...
Metcon (AMRAP - Rounds)
EMOM x 10 of:
Odd Minutes: 8 Burpee Pullups
Even Minutes: 25 Pushups
Score: Rounds successfully completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 03, 2018
Male Clients
1
Brandon
Wright
5pm CrossFit
1 x 1 @ 175 lbs
1
Brian
Kalmenson
6am CrossFit
1 x 1 @ 175 lbs
1
Private
5pm CrossFit
1 x 1 @ 175 lbs
2
Jason
Jarrells
5pm CrossFit
1 x 1 @ 170 lbs
2
Ryan
McBride
12pm CrossFit
1 x 1 @ 170 lbs
3
Nate
Cobb
8am CrossFit
1 x 1 @ 166 lbs
Failed 170
4
Private
6am CrossFit
1 x 1 @ 165 lbs
4
Brandon
Thorsten
4pm CrossFit
1 x 1 @ 165 lbs
4
Mike
Tighe
4pm CrossFit
1 x 1 @ 165 lbs
5
Carlos
Alaniz
6am CrossFit
1 x 1 @ 158 lbs
6
Brad
Damon
7am CrossFit
1 x 1 @ 155 lbs
6
Jin
Bae
4pm CrossFit
1 x 1 @ 155 lbs
7
Gerard
Castro
6am CrossFit
1 x 1 @ 154.35 lbs
😕
8
Scott
Wasowski
6pm CrossFit
1 x 1 @ 150 lbs
8
Travis
Felderhoff
6am CrossFit
1 x 1 @ 150 lbs
75-95-115-125-145-150
8
Ulrick
Matsunaga
5pm CrossFit
1 x 1 @ 150 lbs
8
Zachary
Schuessler
12pm CrossFit
1 x 1 @ 150 lbs
9
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 1 @ 145 lbs
155(F). Jerk over 300, press under 150 :(
9
Hipster
Carlos
5pm CrossFit
1 x 1 @ 145 lbs
What shoulders
9
Luke
Campanella
6am CrossFit
1 x 1 @ 145 lbs
10
Iain
Fulton
7am CrossFit
1 x 1 @ 137 lbs
11
Bill
Curci
6pm CrossFit
1 x 1 @ 135 lbs
11
Dan
Chavez
12pm CrossFit
1 x 1 @ 135 lbs
11
Galen
Hernandez
7pm CrossFit
1 x 1 @ 135 lbs
11
Mark
Hoffman
12pm CrossFit
1 x 1 @ 135 lbs
11
Ryan
Goderre
7pm CrossFit
1 x 1 @ 135 lbs
11
Sean
Reynolds
7pm CrossFit
1 x 1 @ 135 lbs
11
William
Higgins
6pm CrossFit
1 x 1 @ 135 lbs
Jumped to 145# and failed...
12
AJ!
Isabelo
6am CrossFit
1 x 1 @ 126 lbs
13
Robby
Tabellija
12pm CrossFit
1 x 1 @ 125 lbs
13
Thien
Nguyen
5pm CrossFit
1 x 1 @ 125 lbs
14
Adrian
de Arriba
4pm CrossFit
1 x 1 @ 115 lbs
14
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 115 lbs
15
Andrés
Herrera
8am CrossFit
1 x 1 @ 105 lbs
ran out of time.. failed my last 1 rep @ 110
15
Mark
Davis
6am CrossFit
1 x 1 @ 105 lbs
Female Clients
1
Patricia
Brown
5pm CrossFit
1 x 1 @ 115 lbs
2
Claudia
Chaloner
12pm CrossFit
1 x 1 @ 105 lbs
2
Heather
Dunn
7pm CrossFit
1 x 1 @ 105 lbs
2
Heather
Spears
6pm CrossFit
1 x 1 @ 105 lbs
2
Kym
Janke
4pm CrossFit
1 x 1 @ 105 lbs
failed at 110
3
Kim
McGrath
6pm CrossFit
1 x 1 @ 95 lbs
fail 100
3
Leigh
Bryant
6am CrossFit
1 x 1 @ 95 lbs
3
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 95 lbs
65-70-75-80-85-95
4
Danielle
Barragan
5pm CrossFit
1 x 1 @ 90 lbs
4
Jen
Carroll
6pm CrossFit
1 x 1 @ 90 lbs
5
Barbara
Gayle
7am CrossFit
1 x 1 @ 87 lbs
Tried 90 - right side weaker than left; didn't make it. Still reb...
5
Brenna
Jarrells
12pm CrossFit
1 x 1 @ 87 lbs
6
Maria
Mercado
6pm CrossFit
2 x 1 @ 85 lbs
6
Gracie
Laciste
4pm CrossFit
1 x 1 @ 85 lbs
Failed 90#
6
Private
5pm CrossFit
1 x 1 @ 85 lbs
7
Lindsey
Hempy
6am CrossFit
2 x 1 @ 80 lbs
7
Dani
Simpson
12pm CrossFit
1 x 1 @ 80 lbs
7
Taylor
Hempy
6am CrossFit
1 x 1 @ 80 lbs
8
Theresa
Brinsa
5pm CrossFit
1 x 1 @ 77 lbs
9
Samantha
Berenter
8am CrossFit
1 x 3 @ 75 lbs
9
Steph
Jarosz
4pm CrossFit
1 x 3 @ 75 lbs
9
Amber
Cortez
4pm CrossFit
1 x 1 @ 75 lbs
9
Kaitlin
Backes
4pm CrossFit
1 x 1 @ 75 lbs
9
Laura
Ringgold
4pm CrossFit
1 x 1 @ 75 lbs
10
Thuong
Ton
6am CrossFit
2 x 1 @ 70 lbs
10
Kate
Kent
8am CrossFit
1 x 1 @ 70 lbs
11
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 67 lbs
12
Lori
Pope
7am CrossFit
1 x 1 @ 65 lbs
13
Alissa
Cobb
7am CrossFit
1 x 1 @ 60 lbs
3 sets
14
Courtney
Roberts
6pm CrossFit
1 x 1 @ 55 lbs
15
Jannie
Siriphala
5pm CrossFit
1 x 1 @ 45 lbs
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