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Components
Hang Power Clean
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
Hang Power Cleans + Burpee/Box Jump/HPC - 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):
70 (38/32)
Workout
Hang Power Cleans + Burpee/Box Jump/HPC
Warm-up
400m Run
5 Inchworms
5 Double Push-up Burpees
10 Cossack Squats
15 GHD Hip Extensions
20 Banded Face Pulls
0:30 PVC Front Rack Stretch / side
20 Walking toe touches
TOGETHER:
Empty Barbell Drills
Strength
Hang Power Clean (1 EMOM x 10)
Build up in weight throughout
Metcon
Metcon (5 Rounds for time)
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Box Jumps (24/20)
9 Hang Power Cleans (Rx: 135/95, Rx+: 155/105)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 17, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 1 @ 285 lbs
2
Kai
Lucena
12pm CrossFit
1 x 1 @ 280 lbs
295 at parallel
3
Trenton
Mulder
5pm CrossFit
1 x 1 @ 255 lbs
EZZZZZ
4
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 1 @ 235 lbs
2 fails at 245. power is my weakness
5
Ron
Kao
12pm CrossFit
1 x 1 @ 225 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 1 @ 215 lbs
6
Lenny
T
5pm CrossFit
1 x 1 @ 215 lbs
6
Ramon
Ulloa
4pm CrossFit
1 x 1 @ 215 lbs
6
Ryan
Holcombe
6pm CrossFit
1 x 1 @ 215 lbs
7
Moyzes
Dias
12pm CrossFit
1 x 1 @ 205 lbs
7
Olivier
Derei
7pm CrossFit
1 x 1 @ 205 lbs
7
Robby
Tabellija
12pm CrossFit
1 x 1 @ 205 lbs
sloppy
8
AJ!
Isabelo
6am CrossFit
1 x 1 @ 200.66 lbs
starfishy
9
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 195 lbs
9
Jake
White
6am CrossFit
1 x 1 @ 195 lbs
9
Nate
Cobb
8am CrossFit
1 x 1 @ 195 lbs
9
Ryan
Goderre
5pm CrossFit
1 x 1 @ 195 lbs
10
Private
6pm CrossFit
2 x 1 @ 185 lbs
10
Andrés
Herrera
4pm CrossFit
1 x 1 @ 185 lbs
10
Bill
Curci
4pm CrossFit
1 x 1 @ 185 lbs
10
Nathan
Thompson
12pm CrossFit
1 x 1 @ 185 lbs
10
Ron
Singer
6pm CrossFit
1 x 1 @ 185 lbs
10
Ryan
Figuerado
6pm CrossFit
1 x 1 @ 185 lbs
11
Frank!e
Armas
5pm CrossFit
1 x 1 @ 175 lbs
11
Jason
Jarrells
5pm CrossFit
1 x 1 @ 175 lbs
12
Fabricio
🦍
12pm CrossFit
1 x 1 @ 165 lbs
13
James
Tamashiro
7pm CrossFit
1 x 1 @ 155 lbs
13
Thien
Nguyen
5pm CrossFit
1 x 1 @ 155 lbs
13
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 155 lbs
14
S.W
SHIM
12pm CrossFit
1 x 1 @ 140 lbs
15
Chad
Baker
12pm CrossFit
1 x 1 @ 135 lbs
WENT LIGHT AS MY BACK IS STILL JACKED
15
Jay
Cortez
6pm CrossFit
1 x 1 @ 135 lbs
15
Zach
Jones
12pm CrossFit
1 x 1 @ 135 lbs
16
Steven
Bui
7pm CrossFit
1 x 1 @ 116 lbs
Very quickly went back in weight to 96 because I was dying
17
Vincent
Lopez
7am CrossFit
1 x 1 @ 115 lbs
18
Mel
Nutter
5pm CrossFit
1 x 1 @ 105 lbs
19
Moe
Mubarak
7am CrossFit
1 x 1 @ 95 lbs
20
Marco
Hernandez
7pm CrossFit
10 x 2 @ 65 lbs
Female Clients
1
Heather
Spears
6pm CrossFit
1 x 1 @ 165 lbs
2
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 155 lbs
3
Private
5pm CrossFit
1 x 1 @ 154.35 lbs
4
Brooke🦄
Beronda 🦏
12pm CrossFit
1 x 1 @ 154 lbs
5
ashley
green
6pm CrossFit
1 x 1 @ 145 lbs
5
Kym
Janke
4pm CrossFit
1 x 1 @ 145 lbs
5
Patricia
Brown
12pm CrossFit
1 x 1 @ 145 lbs
6
Kate
Kent
8am CrossFit
1 x 1 @ 135 lbs
6
Rachael
Storm
4pm CrossFit
1 x 1 @ 135 lbs
6
Private
4pm CrossFit
1 x 1 @ 135 lbs
7
Alicia
Dolan
7am CrossFit
1 x 1 @ 130 lbs
failed 125
7
Camille
Chamberlen
7am CrossFit
1 x 1 @ 130 lbs
7
Emily
Gruber
12pm CrossFit
1 x 1 @ 130 lbs
7
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 130 lbs
8
Maria
Mercado
6pm CrossFit
1 x 1 @ 127 lbs
Failed 130
9
Brenna
Jarrells
4pm CrossFit
1 x 1 @ 125 lbs
9
Gracie
Laciste
4pm CrossFit
1 x 1 @ 125 lbs
10
Kait
Pollen
5pm CrossFit
1 x 1 @ 120 lbs
10
Laura
Ringgold
4pm CrossFit
1 x 1 @ 120 lbs
11
Alissa
Cobb
6am CrossFit
1 x 1 @ 110 lbs
11
kasey
stark
5pm CrossFit
1 x 1 @ 110 lbs
11
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 110 lbs
high hang from rack
12
Janis
Green
7am CrossFit
1 x 1 @ 105 lbs
12
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 105 lbs
13
Vienna
Kaiser
8am CrossFit
1 x 1 @ 100 lbs
14
Jasmine
Poon
8am CrossFit
1 x 1 @ 95 lbs
15
Ruth
Rittermann
6am CrossFit
9 x 1 @ 85 lbs
15
Sharon
Yoon 🦄
4pm CrossFit
1 x 1 @ 85 lbs
16
April
Hernandez
8am CrossFit
1 x 1 @ 75 lbs
17
Gretchen
Otero
6am CrossFit
1 x 1 @ 70 lbs
18
Megan
Roberts
4pm CrossFit
10 x 1 @ 65 lbs
19
Tara
Larson
7am CrossFit
1 x 1 @ 55 lbs
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