Show Workout in Full Screen
Auto Scroll Page
Components
Power Snatch
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
Power Snatch + Wall Balls + Bike - 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):
47 (29/18)
Workout
Power Snatch + Wall Balls + Bike
Warm-up
20 Banded Face Pulls
15 GHD Hip Extensions
10 PVC Passes
5 PVC Overhead Squats
1:00 Handstand Progressions
TOGETHER:
Empty Barbell Warm-up and Drills
Weightlifting
Power Snatch
1 every 0:30 for 5 sets
then
1 every 0:45 for 4 sets
then
1 every 1:00 for 3 sets
Increase weight throughout- be smart about the timing and the jumps in weight
Metcon
Metcon (Time)
3 Rounds of:
15 Power Snatch (115/75)
35 Wall Balls (20/14 to 10/9 ft.)
0.75-mile Bike
21-minute timecap
Scale so the power snatch can be done at about a 7 reps per minute pace or better to start. Scale Wall Balls so that 35 can be completed in 2 minutes or less to start.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
1
Izick
Espinoza
4pm CrossFit
1 x 1 @ 205 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 1 @ 190 lbs
195(F)
3
Brian
Kent
4pm CrossFit
1 x 1 @ 175 lbs
3
Craig
Kreinest
12pm CrossFit
1 x 1 @ 175 lbs
4
Fabricio
🦍
12pm CrossFit
1 x 1 @ 165 lbs
4
Ron
Kao
12pm CrossFit
1 x 1 @ 165 lbs
95,95,115,115,135,135,135,145,145,155,155,165
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 155 lbs
5
Moyzes
Dias
8am CrossFit
1 x 1 @ 155 lbs
5
Nate
Cobb
12pm CrossFit
1 x 1 @ 155 lbs
6
Fernando
Flores
6am CrossFit
1 x 1 @ 145 lbs
6
Jake
White
4pm CrossFit
1 x 1 @ 145 lbs
6
Jason
Pierson
12pm CrossFit
1 x 1 @ 145 lbs
7
Bill
Curci
4pm CrossFit
2 x 1 @ 135 lbs
7
Ulrick
Matsunaga
7am CrossFit
1 x 1 @ 135 lbs
7
Zach
Jones
12pm CrossFit
1 x 1 @ 135 lbs
8
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 130 lbs
high split
9
Ashish
Grover
7am CrossFit
1 x 1 @ 125 lbs
9
Ryan
Holcombe
4pm CrossFit
1 x 1 @ 125 lbs
10
Andrés
Herrera
8am CrossFit
1 x 1 @ 115 lbs
worked on form
10
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 115 lbs
11
Eric
Otero
5pm CrossFit
1 x 1 @ 105 lbs
shoulder pain
11
Tony
Huynh
7am CrossFit
1 x 1 @ 105 lbs
12
Marcus
Alexander
7am CrossFit
1 x 1 @ 95 lbs
12
Zachary
Schuessler
8am CrossFit
1 x 1 @ 95 lbs
13
Moe
Mubarak
8am CrossFit
1 x 1 @ 90 lbs
14
Marco
Quintero
5pm CrossFit
1 x 1 @ 75 lbs
15
Steven
Bui
6pm CrossFit
1 x 1 @ 66 lbs
16
Mel
Nutter
6pm CrossFit
1 x 1 @ 50 lbs
17
Vincent
Lopez
7am CrossFit
1 x 105 @ 0 lbs
Female Clients
1
Heather
Spears
6pm CrossFit
1 x 1 @ 125 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 1 @ 117 lbs
3
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 95 lbs
3
Private
4pm CrossFit
1 x 1 @ 95 lbs
4
Brenna
Jarrells
4pm CrossFit
1 x 1 @ 90 lbs
4
Maria
Mercado
6pm CrossFit
1 x 1 @ 90 lbs
5
Rachael
Storm
12pm CrossFit
1 x 3 @ 85 lbs
5
Kim
McGrath
12pm CrossFit
1 x 1 @ 85 lbs
6
Laura
Ringgold
4pm CrossFit
1 x 1 @ 83 lbs
7
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 80 lbs
7
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 80 lbs
HHS & LHS
8
Alissa
Cobb
6am CrossFit
1 x 1 @ 75 lbs
8
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 75 lbs
failed at 80lbs
9
Ruth
Rittermann
6am CrossFit
3 x 1 @ 70 lbs
10
Melissa
Gomez
6pm CrossFit
1 x 1 @ 65 lbs
Getting form down, not really up in weight
11
Gretchen
Otero
5pm CrossFit
1 x 1 @ 55 lbs
12
Ana
Lozano
4pm CrossFit
1 x 1 @ 42 lbs
13
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 35 lbs
Loading...
Powered By Wodify