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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
4 Benchmarks in 1 Workout! - 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 (7/4)
Workout
4 Benchmarks in 1 Workout!
Warm-up
400m Run
10 Double Pushup Inchworms
10 Scap Pull-ups
15 Air Squats
15 GHD Hip Extensions
10 Pull-ups
10 aKBS
10 Wall Squats
15 Banded Ext. Rotations w/ Press
10 Banded Face Pulls
20 Wall Balls
Metcon (Time)
For Time:
Elizabeth
21-15-9 of Cleans (135/95) and Ring Dips
Helen
3 Rounds of 400m Run, 21 KBS (53/35), 12 Pull-ups
Fran
21-15-9 of Thrusters (95/65) and Pull-ups
Karen
150 Wall Balls (20/14 to 10/9 ft.)
25 minute timecap
Scale so that each individual workout is easy in terms of load and volume. Coaches will tell you expectations of each workout. Please do NOT try to PR any one of these workouts. This is scored as one workout, so pace accordingly.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 04, 2018
Male Clients
1
Private
9:30am CrossFit
25:00
2
Ryan
Goderre
10:30am CrossFit
28:05
3
Brian
Kent
9:30am CrossFit
29:00
4
Bill
Curci
9:30am CrossFit
25:00
Helen 2nd round; 115 clean
4
Craig
Kreinest
9:30am CrossFit
25:00
dnf. 170 reps left
5
Private
9:30am CrossFit
27:30
6
Mark
Davis
9:30am CrossFit
29:00
OW weights
Female Clients
1
ashley
green
9:30am CrossFit
25:00
i failed
1
Megan
Gibbings
9:30am CrossFit
25:00
that sucked.
1
Theresa
Brinsa
9:30am CrossFit
25:00
failed,11 thrusters
2
Wifey
(aka Chris ...
10:30am CrossFit
28:52
55lb, hip ext, row, bar dip
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