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Components
Front 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
Hang Squat Cleans + Running - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (18/19)
Workout
Hang Squat Cleans + Running
June is Pride month, support our members in the ATR community by kicking off the month with OUTwod! Make sure you register for this event tomorrow (11am). Your registration goes towards a good cause.
Warm-up
11 minutes to finish:
50 ft. Walking Lunge
0:30 Perfect Lunge / side
25 Banded Face Pulls
25 Air Squats
1:00 Couch Stretch / side
15 GHD Hip Extensions
15 RKBS (moderate-heavy)
10 Wipers
10 Scorpions
15 Banded Glute Bridges
TOGETHER:
Empty Barbell Warm-up and Drills
Strength
Front Squat (3 Reps Every 2:00 x 8)
Building up in weight throughout
Metcon
Metcon (Time)
5 Rounds of:
160m Shuttle Run
10 Back Squats
Rx: 135/95
Rx+: 185/125
15 minute timecap
*No Racks permitted
For every rep short of finishing, you must perform 3 Burpees. The run counts as 4 reps, one for each 40m segment.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 31, 2019
Male Clients
1
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 3 @ 285 lbs
No belt. Failed 2nd @ 305
2
Moyzes
Dias
8am CrossFit
1 x 3 @ 265 lbs
3
Fabricio
🦍
12pm CrossFit
1 x 3 @ 255 lbs
3
Robby
Tabellija
12pm CrossFit
1 x 3 @ 255 lbs
4
Jake
White
6am CrossFit
1 x 3 @ 215 lbs
perfect push got 1 rep of 225 up but then dropped to 185 to get t...
4
Marco
Quintero
5pm CrossFit
1 x 3 @ 215 lbs
5
Mike
Tighe
12pm CrossFit
1 x 3 @ 210 lbs
6
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 205 lbs
6
Joshua
Holmes
12pm CrossFit
1 x 3 @ 205 lbs
7
Bill
Curci
6am CrossFit
1 x 3 @ 195 lbs
7
Ryan
Figuerado
4pm CrossFit
1 x 3 @ 195 lbs
8
Eric
Otero
5pm CrossFit
1 x 3 @ 165 lbs
9
Chad
Baker
12pm CrossFit
1 x 3 @ 150 lbs
10
Steven
Bui
6pm CrossFit
1 x 3 @ 145 lbs
11
Mel
Nutter
6pm CrossFit
1 x 3 @ 125 lbs
12
Marcus
Alexander
7am CrossFit
2 x 3 @ 120 lbs
13
Jonathan
McAlexander
5pm CrossFit
1 x 3 @ 95 lbs
14
Tim
Arnous
4pm CrossFit
1 x 3 @ 0 lbs
FUCKING KILLED ITTTTT
Female Clients
1
Corinne
Ingham
4pm CrossFit
1 x 3 @ 180.81 lbs
failed 83 kg.
2
ashley
green
4pm CrossFit
1 x 3 @ 175 lbs
2
Kim
McGrath
4pm CrossFit
1 x 3 @ 175 lbs
3
Rachael
Storm
12pm CrossFit
1 x 3 @ 160 lbs
4
Jaclyn
Morbitzer
8am CrossFit
1 x 3 @ 155 lbs
5
Maria
Mercado
6pm CrossFit
1 x 3 @ 151 lbs
6
Janis
Green
7am CrossFit
1 x 3 @ 145 lbs
7
Veronica
Hamzeh
8am CrossFit
1 x 3 @ 140 lbs
8
Alexa
Strauss-Derby
5pm CrossFit
1 x 3 @ 135 lbs
9
kasey
stark
5pm CrossFit
1 x 3 @ 125 lbs
10
Private
4pm CrossFit
1 x 3 @ 120 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 3 @ 116 lbs
12
Theresa
Brinsa
4pm CrossFit
1 x 3 @ 115 lbs
120*2 t1 jinxed me
13
Ana
Lozano
5pm CrossFit
1 x 3 @ 100 lbs
13
Wifey
(aka Chris ...
12pm CrossFit
1 x 3 @ 100 lbs
14
Allison
Hart
4pm CrossFit
3 x 3 @ 95 lbs
14
Tara
Larson
7am CrossFit
2 x 3 @ 95 lbs
15
Ruth
Rittermann
6am CrossFit
5 x 3 @ 85 lbs
15
April
Hernandez
8am CrossFit
1 x 3 @ 85 lbs
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