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Components
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
30 minute EMOM - 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):
39 (23/16)
Workout
30 minute EMOM
Warm-up
0:30 Hanging Hollow Hold
10 Scap Pull-ups
20 Banded Face Pulls
30 Hollow Rocks
10 PVC Passes
10 PVC OHS
15 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
TOGETHER:
Hang Power Snatch Drills
Metcon
Metcon (AMRAP - Rounds)
EMOM x 30 of:
1- 3 Ring Muscle-ups
2- 6 Hang Power Snatch (115/75)
3- 9 Burpee Box Jumps (24/20)
Sub for 3 Ring MU: 9 Strict Chest-to-bar Pull-ups
We're aiming to complete all 30 minutes. None of these minutes can be rested, so please scale the rep count down a little if you have trouble making it. If you have solid strict chest-to-bar pull-ups, spend your time practice the ring muscle-up during that minute.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 29, 2019
Male Clients
1
Davey
Melzer
5pm CrossFit
30 Rounds
27 strict mus 3 kipping
1
Kai
Lucena
8am CrossFit
30 Rounds
2
Mike
Tighe
12pm CrossFit
28 Rounds
2
Olivier
Derei
7pm CrossFit
28 Rounds
rest on one of the burpees and failed 3rd MU on one set
3
Private
5pm CrossFit
27 Rounds
3
Izick
Espinoza
5pm CrossFit
27 Rounds
4
Connor
Miller 🍟 🍔
4pm CrossFit
26 Rounds
18rd no fails. 2 MUs rds 19,22 & 25. 3 burpees rd 21.
5
AJ!
Isabelo
5pm CrossFit
25 Rounds
weight got heavy, i got heavy
6
Chad
Baker
12pm CrossFit
30 Rounds
1- 9 Chest-to-bar Pull-ups 2- 6 Hang Power Snatch (65) (still wor...
6
Marco
Hernandez
7pm CrossFit
30 Rounds
9 ring rows 40 lbs hps x 5 5 burpee box step ups (20)
6
Ron
Kao
12pm CrossFit
30 Rounds
1 ring mup 2 bar mups, 95lb, burpee box jump (rx)
6
Steven
Bui
7pm CrossFit
30 Rounds
46 lb. barbell, scaled heavily to 5-5-5
7
Private
6pm CrossFit
29 Rounds
7
Tom
Brown
6pm CrossFit
29 Rounds
2 bar MU 95# 6 burpee box step overs
8
Ryan
Figuerado
5pm CrossFit
28 Rounds
bar MU, 85lb snatch
8
Ryan
Holcombe
5pm CrossFit
28 Rounds
bar MUs, 95lb HPS
9
Jason
Jarrells
5pm CrossFit
26 Rounds
75#, sm blk band pull ups
9
Lenny
T
5pm CrossFit
26 Rounds
95lb bar and bar muscle up 3 round MU unbroken
10
Adam
Gelfand
12pm CrossFit
20 Rounds
bar mu
11
Eric
Otero
6pm CrossFit
19 Rounds
12
Nate
Cobb
8am CrossFit
10 Rounds
13
Bill
Curci
12pm CrossFit
6 Rounds
95lb; C2B; had to scale reps but kept going
14
Fabricio
🦍
12pm CrossFit
0 Rounds
Female Clients
1
April
Hernandez
8am CrossFit
30 Rounds
2 bands empty barbell 5 burpees
1
Brenna
Jarrells
4pm CrossFit
30 Rounds
scale everything
1
Private
4pm CrossFit
30 Rounds
1
kasey
stark
5pm CrossFit
30 Rounds
scale banded c2b, to bd rows, back sore, 45 lb
1
Kim
McGrath
4pm CrossFit
30 Rounds
20 second hold for C2B, focus on scap retraction. 65# HPC
1
Laura
Ringgold
6pm CrossFit
30 Rounds
Muscle up attempts 55#
1
Megan
Gibbings
6pm CrossFit
30 Rounds
heavy band c2b, box step up, 45lb
1
Megan
Roberts
5pm CrossFit
30 Rounds
1
Vienna
Kaiser
8am CrossFit
30 Rounds
9 strict pull ups (2 blue bands), 6 hang power snatch @ 35lbs, 5 ...
1
Wifey
(aka Chris ...
6pm CrossFit
30 Rounds
5/6/7 C2B,55lb,BBJ
2
Gretchen
Otero
6pm CrossFit
29 Rounds
45# snatch .... all the bands
2
Maria
Mercado
6pm CrossFit
29 Rounds
55# ; banded c2b; buck furpees (did them anyway)
3
Kym
Janke
4pm CrossFit
23 Rounds
6 C2B with bands for 5 rounds, 7 burpee box jumps for 2 rounds, 5...
4
Allison
Hart
12pm CrossFit
10 Rounds
rounds 1-3: 9 c2b blue green bands, 6 HPS 35#, 9 bbj rounds 4-10:...
5
Beth
Gray
12pm CrossFit
7 Rounds
finished after time for 10 rounds 7 w/in time 50# snatch/banded C...
6
Rowena
Sinclair
12pm CrossFit
0 Rounds
scale down burpees to 6 due to neck strain.
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