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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
Flight Simulator w/ Heavy Squats - 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):
21 (9/12)
Workout
Flight Simulator w/ Heavy Squats
Warm-up
1 min of Single Unders
2 min of Double Unders
15 PVC GHD Hip Extensions
0:30 Perfect Lunge / leg
1:00 Front Plank
10 Wipers
10 Scorpions
20 Banded Goblet Squats
15 minutes to warmup heavy back squat
Metcon (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double unders
*in between all sets, perform 1 Back Squat (275/175)
22 minute timecap
* rx+ 315/205
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, June 09, 2018
Male Clients
1
Gerard
Castro
10:30am CrossFit
26:50
2
Nate
Cobb
9:30am CrossFit
14:25
225 lbs single unders/DU attempts
3
Private
10:30am CrossFit
17:55
4
Olivier
Derei
10:30am CrossFit
19:22
245ks squat unbroken du
5
Ryan
Figuerado
9:30am CrossFit
20:05
205lb, 2-20-2 DU
6
Bill
Curci
9:30am CrossFit
21:00
Did DU up to round of 20 then switched to 2x SU; 185lb squat (app...
7
Mark
Davis
9:30am CrossFit
21:45
scaled the living hell out of this. 155lbs. Some DUs, mostly SUs,...
8
Brandon
Thorsten
9:30am CrossFit
22:00
275# Squats - easy. DU=cardio+skill=epic failure.
8
Tom
Brown
10:30am CrossFit
22:00
140kg squat not unbroken DU finish round of 50
Female Clients
1
Kathy
Lyon
10:30am CrossFit
12:29
single unders, not double
2
Kait
Pollen
9:30am CrossFit
13:59
135#, unbroken du
3
Lauren
Gray
10:30am CrossFit
14:31
120# single unders
4
Megan
Gibbings
9:30am CrossFit
14:35
115#, singles w du practice
5
Beth
Gray
10:30am CrossFit
14:45
120# back squat/ SU
6
Alissa
Cobb
9:30am CrossFit
17:08
#135, du attempts
7
Madison
White
9:30am CrossFit
18:15
105 squat, unbroken single unders, with pee break
8
Sarah
Mielke
9:30am CrossFit
18:20
105 squat, single unders, with pee break
9
Katrin
Henricksen
9:30am CrossFit
18:22
rx du, 135# squat
10
Patricia
Brown
10:30am CrossFit
19:52
UB DU 145lb bs
11
Esmeralda
Bernal
9:30am CrossFit
21:38
single unders
12
Jaclyn
Morbitzer
10:30am CrossFit
22:44
155lb squat broken double unders
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