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Components
Back Squat
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
Back Squats + Pullups/Back Squats - 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):
83 (44/39)
Workout
Back Squats + Pullups/Back Squats
Warm-up
Together, 1 minute of:
Holding the bottom of a squat
9 min AMRAP of:
5 Scap Pullups
10 GHD Hip Extensions
15 Air Squats
0:30 Hollow Hold
Back Squat (5-5-5-5-5)
20 minutes. More time for more crazy. Go for it!
Metcon (Time)
21-18-15-12-9-6-3
Pullups
Back Squats (135/95)
Squats are from the floor. Scale to a means in which you can perform the 21 pullups in 2 subsets or less and do all 21 squats unbroken.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 25, 2018
Male Clients
1
Christopher
Bianchi
4pm CrossFit
1 x 5 @ 405 lbs
2
TOM
Hill
8am CrossFit
1 x 5 @ 340 lbs
2
Troy
Torres
7pm CrossFit
1 x 5 @ 340 lbs
3
Scott
Kellner
6am CrossFit
1 x 5 @ 335 lbs
4
Gerard
Castro
6am CrossFit
1 x 5 @ 319.72 lbs
No belt, no sleeves, no underwear! :o
5
Brandon
Thorsten
4pm CrossFit
1 x 5 @ 305 lbs
Not horrible.
5
Ryan
McBride
4pm CrossFit
1 x 5 @ 305 lbs
6
Connor
Miller 🍟 🍔
7pm CrossFit
1 x 5 @ 295 lbs
6
Jason
Jarrells
5pm CrossFit
1 x 5 @ 295 lbs
6
Papi
Aka Teddy
5pm CrossFit
1 x 5 @ 295 lbs
7
Brandon
Wright
12pm CrossFit
1 x 5 @ 285 lbs
8
Adam
Gelfand
12pm CrossFit
1 x 5 @ 275 lbs
8
Diggy
Hagos
6pm CrossFit
1 x 5 @ 275 lbs
8
Private
6pm CrossFit
1 x 5 @ 275 lbs
9
Tony
Huynh
7am CrossFit
1 x 5 @ 267 lbs
10
Olivier
Derei
7pm CrossFit
1 x 5 @ 265 lbs
miserably failed 276... Damn you Claudia
10
Ramon
Ulloa
4pm CrossFit
1 x 5 @ 265 lbs
11
Brian
Kalmenson
6am CrossFit
1 x 5 @ 264 lbs
Banished to kilo corner
12
AJ!
Isabelo
6am CrossFit
1 x 5 @ 255 lbs
153 BW, no shoes/belt
12
Andrés
Herrera
5pm CrossFit
1 x 5 @ 255 lbs
12
Craig
Kreinest
5pm CrossFit
1 x 5 @ 255 lbs
12
Fernando
Flores
6am CrossFit
1 x 5 @ 255 lbs
12
Scott
Wasowski
6pm CrossFit
1 x 5 @ 255 lbs
13
Chris
Bartley
12pm CrossFit
1 x 5 @ 245 lbs
265# for 3
13
Dan
Chavez
12pm CrossFit
1 x 5 @ 245 lbs
145#, 185#, 205#, 225#, 245#
13
Robby
Tabellija
12pm CrossFit
1 x 5 @ 245 lbs
13
Robert
Christie
7am CrossFit
1 x 5 @ 245 lbs
14
Mike
Tighe
4pm CrossFit
1 x 5 @ 235 lbs
15
Yannick
Bayingana
5pm CrossFit
1 x 5 @ 230 lbs
16
Brad
Damon
6am CrossFit
1 x 5 @ 225 lbs
16
Ryan
Goderre
5pm CrossFit
1 x 5 @ 225 lbs
back pain
17
Thien
Nguyen
5pm CrossFit
1 x 5 @ 215 lbs
17
Tyler
Eickmann
5pm CrossFit
1 x 5 @ 215 lbs
18
Bill
Curci
7pm CrossFit
1 x 5 @ 195 lbs
18
Luke
Campanella
6am CrossFit
1 x 5 @ 195 lbs
19
Jason
Royle
7am CrossFit
1 x 5 @ 185 lbs
19
Ryan
Figuerado
6pm CrossFit
1 x 5 @ 185 lbs
20
Yehuda
Lurie
8am CrossFit
5 x 5 @ 180 lbs
21
Chris
Gray
7pm CrossFit
1 x 5 @ 175 lbs
gang
22
Kevin
Baker
12pm CrossFit
1 x 5 @ 145 lbs
23
Mark
Davis
6am CrossFit
1 x 5 @ 135 lbs
24
Samer
Mansour
5pm CrossFit
1 x 5 @ 55 lbs
25
Jin
Bae
4pm CrossFit
1 x 3 @ 365 lbs
25
Michael
SYLLIAASEN
5pm CrossFit
1 x 2 @ 155 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 5 @ 275 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 5 @ 205 lbs
3
Corinne
Ingham
4pm CrossFit
1 x 5 @ 195 lbs
1x2 at 205 lbs Not feeling well at all.
3
Kim
McGrath
6pm CrossFit
1 x 5 @ 195 lbs
3
Patricia
Brown
6pm CrossFit
1 x 5 @ 195 lbs
4
Lindsey
Hempy
6am CrossFit
1 x 5 @ 176 lbs
183 x 4
5
Jen
Carroll
4pm CrossFit
1 x 5 @ 165 lbs
5
Kym
Janke
4pm CrossFit
1 x 5 @ 165 lbs
high back
5
Leigh
Bryant
6am CrossFit
1 x 5 @ 165 lbs
5
Maria
Mercado
6pm CrossFit
1 x 5 @ 165 lbs
5
Samantha
Berenter
6am CrossFit
1 x 5 @ 165 lbs
5
Private
5pm CrossFit
1 x 5 @ 165 lbs
6
Alicia
Dolan
7am CrossFit
1 x 5 @ 160 lbs
7
Gracie
Laciste
4pm CrossFit
1 x 5 @ 155 lbs
7
Janis
Green
7am CrossFit
1 x 5 @ 155 lbs
7
Karli-Mae
Ochoa
6am CrossFit
1 x 5 @ 155 lbs
7
Manda
Serna
4pm CrossFit
1 x 5 @ 155 lbs
8
Laura
Ringgold
4pm CrossFit
1 x 5 @ 150 lbs
9
Edna
Castaneda
6am CrossFit
1 x 5 @ 145 lbs
9
Heather
Dunn
6pm CrossFit
1 x 5 @ 145 lbs
10
Emily
Gruber
6am CrossFit
1 x 5 @ 140 lbs
11
Courtney
Roberts
5pm CrossFit
1 x 5 @ 135 lbs
11
Donica
Ryder ⛵️
6am CrossFit
1 x 5 @ 135 lbs
11
Kait
Pollen
6pm CrossFit
1 x 5 @ 135 lbs
11
Kate
Kent
8am CrossFit
1 x 5 @ 135 lbs
no energyyyy (first day of cut)
11
Katie
Klink
6am CrossFit
1 x 5 @ 135 lbs
12
Barbara
Gayle
7am CrossFit
2 x 5 @ 125 lbs
12
Janelle
Humphrey
6am CrossFit
1 x 5 @ 125 lbs
12
Kaitlin
Backes
12pm CrossFit
1 x 5 @ 125 lbs
13
Dani
Simpson
12pm CrossFit
1 x 5 @ 115 lbs
14
Brenna
Jarrells
12pm CrossFit
1 x 5 @ 105 lbs
14
Kayla
Felderhoff
8am CrossFit
1 x 5 @ 105 lbs
14
Paige
Escamilla
5pm CrossFit
1 x 5 @ 105 lbs
15
Madison
White
7am CrossFit
1 x 5 @ 95 lbs
15
Rowena
Sinclair
12pm CrossFit
1 x 5 @ 95 lbs
16
Tina
Carriere
6am CrossFit
5 x 5 @ 92 lbs
17
Thuong
Ton
7am CrossFit
5 x 5 @ 85 lbs
18
Chelsie
Coughlin
7am CrossFit
1 x 5 @ 65 lbs
19
Steph
Jarosz
4pm CrossFit
1 x 3 @ 200 lbs
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