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Components
Back 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
Heavy Squats - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
67 (32/35)
Workout
Heavy Squats
Warm-up
15 Wall Squats
10 Walking Toe Touches
15 PVC GHD Hip Extensions
0:30 Perfect Lunge / leg
10 Palloff Presses / side
10 Cossack Squats
10 High Five Squats
0:30 Pigeon Stretch / leg
1:00 Front Plank
DONE TOGETHER:
10 Good Mornings (45/35)
10 Good Morning Squats (45/35)
10 Back Squat (45/35)
Back Squat (5x4, HEAVY)
20 minutes
Metcon (AMRAP - Rounds)
Every 2 minues for 6 Rounds:
10 Chest-to-bar Pull-ups
25 Air Squats
Rx+ option: Strict Chest-to-bar Pull-ups
Score: Successful Rounds completed
Scale so that both movements can be done unbroken for multiple rounds. We are expecting you to complete most, if not all rounds. Scale C2B pull-ups to pull-ups or ring rows if needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 13, 2018
Male Clients
1
TOM
Hill
8am CrossFit
5 x 4 @ 315 lbs
first time with a bar on my beck since Feb
2
Gerard
Castro
6am CrossFit
5 x 4 @ 297.68 lbs
3
Adam
Gelfand
12pm CrossFit
5 x 4 @ 285 lbs
4
Brandon
Thorsten
4pm CrossFit
5 x 4 @ 275 lbs
That was some weak-ass squatting.
4
Craig
Kreinest
5pm CrossFit
5 x 4 @ 275 lbs
4
Ilya
Zavalov
12pm CrossFit
5 x 4 @ 275 lbs
5
Brian
Kalmenson
6am CrossFit
5 x 4 @ 265 lbs
5x5 @255 yesterday :/
6
Scott
Wasowski
5pm CrossFit
5 x 4 @ 255 lbs
7
Andrés
Herrera
4pm CrossFit
5 x 4 @ 250 lbs
8
Brad
Damon
6am CrossFit
5 x 4 @ 245 lbs
8
Mike
Tighe
12pm CrossFit
5 x 4 @ 245 lbs
8
Nate
Cobb
8am CrossFit
5 x 4 @ 245 lbs
9
Robert
Christie
7am CrossFit
5 x 4 @ 235 lbs
9
Ulrick
Matsunaga
6pm CrossFit
5 x 4 @ 235 lbs
10
Private
6am CrossFit
5 x 4 @ 225 lbs
10
Brian
Kent
8am CrossFit
5 x 4 @ 225 lbs
10
Private
6pm CrossFit
5 x 4 @ 225 lbs
10
Ryan
Goderre
5pm CrossFit
5 x 4 @ 225 lbs
11
Jesse
Ramirez
12pm CrossFit
5 x 4 @ 215 lbs
12
Ryan
Figuerado
5pm CrossFit
5 x 4 @ 205 lbs
13
Brett
McQuillen
5pm CrossFit
5 x 4 @ 195 lbs
14
Yehuda
Lurie
8am CrossFit
5 x 4 @ 185 lbs
15
Thien
Nguyen
5pm CrossFit
5 x 4 @ 175 lbs
16
Chad
Baker
12pm CrossFit
5 x 4 @ 165 lbs
17
Jaimeson
Pollen
7pm CrossFit
5 x 4 @ 155 lbs
17
Kevin
Baker
7pm CrossFit
5 x 4 @ 155 lbs
18
Jay
Cortez
6pm CrossFit
5 x 4 @ 135 lbs
19
David
Gray
4pm CrossFit
5 x 4 @ 70 lbs
20
Jet
Javelet
5pm CrossFit
5 x 4 @ 0 lbs
185
20
Private
5pm CrossFit
4 x 4 @ 275 lbs
20
Henry
Cobb
4pm CrossFit
3 x 4 @ 365 lbs
20
Avi
Raful
5pm CrossFit
1 x 4 @ 165 lbs
Female Clients
1
Claudia
Chaloner
12pm CrossFit
5 x 4 @ 275 lbs
2
Corinne
Ingham
4pm CrossFit
5 x 4 @ 195 lbs
Left Knee issues. felt good though
3
Lindsey
Hempy
6am CrossFit
5 x 4 @ 190 lbs
4
Rachael
Storm
4pm CrossFit
5 x 4 @ 185 lbs
ouch
5
Steph
Jarosz
12pm CrossFit
5 x 4 @ 176 lbs
80kg
6
Kate
Kent
8am CrossFit
5 x 4 @ 175 lbs
that was dumb
7
Kym
Janke
8am CrossFit
5 x 4 @ 165 lbs
8
Emily
Gruber
12pm CrossFit
5 x 4 @ 155 lbs
8
Leigh
Bryant
6am CrossFit
5 x 4 @ 155 lbs
8
Private
6pm CrossFit
5 x 4 @ 155 lbs
9
Danielle
Barragan
12pm CrossFit
5 x 4 @ 145 lbs
9
Janis
Green
7am CrossFit
5 x 4 @ 145 lbs
tight glutes, back
9
Karli-Mae
Ochoa
6am CrossFit
5 x 4 @ 145 lbs
10
Private
12pm CrossFit
5 x 4 @ 140 lbs
11
Alissa
Cobb
7am CrossFit
5 x 4 @ 135 lbs
11
Heather
Dunn
5pm CrossFit
5 x 4 @ 135 lbs
11
Kait
Pollen
7pm CrossFit
5 x 4 @ 135 lbs
11
Lori
Pope
7am CrossFit
5 x 4 @ 135 lbs
12
Barbara
Gayle
7am CrossFit
5 x 4 @ 125 lbs
Tight right glute; did capsule stretch betw sets
12
Beth
Gray
4pm CrossFit
5 x 4 @ 125 lbs
12
Janelle
Humphrey
6am CrossFit
5 x 4 @ 125 lbs
13
Patti
Gerckens
8am CrossFit
5 x 4 @ 120 lbs
14
April
Gossett
8am CrossFit
5 x 4 @ 115 lbs
14
Kelly
Hill
6pm CrossFit
5 x 4 @ 115 lbs
14
Mandie
Lynn
4pm CrossFit
5 x 4 @ 115 lbs
14
Megan
Gibbings
5pm CrossFit
5 x 4 @ 115 lbs
14
Sarah
Ross
6am CrossFit
5 x 4 @ 115 lbs
14
Vienna
Kaiser
8am CrossFit
5 x 4 @ 115 lbs
15
Rowena
Sinclair
12pm CrossFit
5 x 4 @ 100 lbs
16
Chelsie
Coughlin
8am CrossFit
5 x 4 @ 90 lbs
16
Wifey
(aka Chris ...
6pm CrossFit
5 x 4 @ 90 lbs
17
Jasmine
Poon
4pm CrossFit
5 x 4 @ 85 lbs
18
Theresa
Brinsa
4pm CrossFit
5 x 4 @ 80 lbs
19
Veronica
Rosalies
5pm CrossFit
5 x 4 @ 75 lbs
20
Taylor
Hempy
6am CrossFit
2 x 4 @ 135 lbs
first 3 sets were 125 tom said go up
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