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Components
Clean
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
Squat Cleans + Rowing - 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):
60 (34/26)
Workout
Squat Cleans + Rowing
Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.
Warm-up
50 ft. Walking Lunge
5 Inchworms
5 GHD Hip Extensions (5 second hold at extension)
10 Cossack Squats
15 Banded Pull Aparts
10 Single-Arm KB Front Squats / side
0:30 Calf Stretch / side
10 Single-Arm KB Front Squats / side
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Clean (Must be squat cleans)
1 Every 1:15 x 10
Building up in weight throughout
Metcon
Metcon (2 Rounds for reps)
6 minute AMRAP of:
20 Squat Cleans (135/95)
Max Calorie Row
3 minute REST
6 minutes timecap to complete:
X Calorie Row (number achieved before)
20 Squat Cleans (135/95)
Score: Total reps + calories for each round. For the second round, for each unfinished squat clean, take one rep off of your second round.
Accessory Work
3 Rounds of:
10 Heavy DB Rows (per side)
20 Banded (above knee) DB Glute Bridges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 19, 2019
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 1 @ 285 lbs
295 caught, couldnt stand
2
Craig
Kreinest
5pm CrossFit
1 x 1 @ 265 lbs
3
Keith
Homco
6am CrossFit
1 x 1 @ 245 lbs
3
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 245 lbs
Failed 255
4
Robby
Tabellija
12pm CrossFit
1 x 1 @ 235 lbs
failed @245
4
Ryan
Goderre
5pm CrossFit
1 x 1 @ 235 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 1 @ 226 lbs
5
Jake
White
6am CrossFit
1 x 1 @ 226 lbs
6
Nate
Cobb
12pm CrossFit
1 x 1 @ 220 lbs
7
Private
6am CrossFit
1 x 1 @ 215 lbs
7
Fabricio
🦍
12pm CrossFit
1 x 1 @ 215 lbs
7
Zachary
Schuessler
4pm CrossFit
1 x 1 @ 215 lbs
8
Jason
Jarrells
5pm CrossFit
1 x 1 @ 210 lbs
95, 115, 135, 155, 165, 170, 185, 190, 200, 210
9
AJ!
Isabelo
6am CrossFit
1 x 1 @ 209.48 lbs
no olys/with belt; got under 98kg but couldn't lift
10
Adam
Gelfand
12pm CrossFit
1 x 1 @ 205 lbs
10
Lenny
T
7pm CrossFit
1 x 1 @ 205 lbs
10
Ron
Kao
12pm CrossFit
1 x 1 @ 205 lbs
10
Ulrick
Matsunaga
7am CrossFit
1 x 1 @ 205 lbs
11
Andrés
Herrera
4pm CrossFit
1 x 1 @ 200 lbs
12
Private
6pm CrossFit
1 x 1 @ 195 lbs
12
Marco
Quintero
5pm CrossFit
1 x 1 @ 195 lbs
12
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 195 lbs
12
Tyler
Eickmann
8am CrossFit
1 x 1 @ 195 lbs
13
Bill
Curci
4pm CrossFit
1 x 1 @ 190 lbs
13
Brad
Damon
6am CrossFit
1 x 1 @ 190 lbs
14
Ken
Nelson
4pm CrossFit
1 x 1 @ 185 lbs
messed up 195lb
15
Eric
Otero
5pm CrossFit
1 x 1 @ 165 lbs
15
Jason
Pierson
12pm CrossFit
1 x 1 @ 165 lbs
16
Ashish
Grover
7am CrossFit
1 x 1 @ 155 lbs
17
Kevin
Gelfand
6am CrossFit
1 x 1 @ 145 lbs
18
Michael
SYLLIAASEN
6pm CrossFit
1 x 1 @ 135 lbs
19
Steven
Bui
7pm CrossFit
1 x 1 @ 125 lbs
20
Ryan
Johnson
7pm CrossFit
1 x 1 @ 110 lbs
21
Michael
Liu
6pm CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 1 @ 170 lbs
2
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 150 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 1 @ 150 lbs
3
Genesis
Dejesus
6pm CrossFit
1 x 1 @ 140 lbs
4
Kim
McGrath
12pm CrossFit
1 x 1 @ 135 lbs
4
Maria
Mercado
6pm CrossFit
1 x 1 @ 135 lbs
5
Brenna
Jarrells
12pm CrossFit
1 x 1 @ 130 lbs
5
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 130 lbs
6
Gracie
Laciste
4pm CrossFit
1 x 1 @ 125 lbs
FQ last rep 135#
6
kasey
stark
4pm CrossFit
1 x 1 @ 125 lbs
7
Private
6pm CrossFit
1 x 1 @ 120 lbs
8
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 115 lbs
HHC
9
Eva
Tan
7am CrossFit
1 x 1 @ 110 lbs
9
Lisa
Gift
5pm CrossFit
1 x 1 @ 110 lbs
10
April
Hernandez
8am CrossFit
1 x 1 @ 105 lbs
10
Manda
Serna
12pm CrossFit
1 x 1 @ 105 lbs
11
Alissa
Cobb
6am CrossFit
1 x 1 @ 100 lbs
11
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 100 lbs
11
Patti
Gerckens
8am CrossFit
1 x 1 @ 100 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 1 @ 100 lbs
Power Clean
12
Maxine
Sy
6am CrossFit
1 x 1 @ 90 lbs
13
Kait
Pollen
12pm CrossFit
1 x 1 @ 80 lbs
Db cleans
13
Thuong
Ton
6am CrossFit
1 x 1 @ 80 lbs
14
Gretchen
Otero
5pm CrossFit
1 x 1 @ 75 lbs
15
Janny
Zaa
6pm CrossFit
1 x 1 @ 68 lbs
16
Kaitlin
Woods
6pm CrossFit
1 x 1 @ 45 lbs
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