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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
Rope Climb/GHD Situps/Power Snatch - 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):
11 (6/5)
Workout
Rope Climb/GHD Situps/Power Snatch
Warm-up
400m Run
10 PVC Passes
15 PVC GHD Hip Extensions
10 PVC OHS
15 GHD Situps
10 Rope Knees-to-Elbows
DONE TOGETHER:
10 B/N Snatch Grip Press (45/35)
10 Hang Power Snatch (45/35)
Metcon (Time)
5 Rounds of:
3 Rope Climbs (15 ft.)
20 GHD Situps
10 Hang Power Snatches (95/65)
2 Minute Rest
35 minute timecap.
Sub for Rope Climbs: 10 Pullups
*can't perform 10 HPSn unbroken, consider scaling
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 19, 2018
Male Clients
1
Troy
Torres
9:30am CrossFit
18:48
2
Ryan
McBride
10:30am CrossFit
22:04
3
Scott
Wasowski
9:30am CrossFit
22:44
4
Frank!e
Armas
9:30am CrossFit
21:00
??? did power snatch ... saving my grip for Barbell
5
Brian
Kent
9:30am CrossFit
21:07
6
Bill
Curci
9:30am CrossFit
24:38
75lb snatch
Female Clients
1
Madison
White
9:30am CrossFit
19:41
Ring pull ups, 10 GHD/10 V ins/35 lb snatch
2
Alissa
Cobb
9:30am CrossFit
24:33
#45, situps. assisted PU
3
Esmeralda
Bernal
9:30am CrossFit
25:43
pullups w/green band hps 35
4
Jaclyn
Morbitzer
10:30am CrossFit
26:24
part rope climb part banded pullups
5
Chelsie
Coughlin
9:30am CrossFit
26:33
45# snatches big black band pullups 20# weighted situps
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