Show Workout in Full Screen
Auto Scroll Page
Components
Hang Power Snatch
Metcon
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
Hang Power Snatch + Rope Climbs/Box Jumps/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):
38 (23/15)
Workout
Hang Power Snatch + Rope Climbs/Box Jumps/Bike
Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only. Saturday, August 31st at 11:30 am, Kim will hold ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm. The seminar will cover fundamentals and provide you with some tools to assess your own eating habits: Nutrition and training Overview of macronutrients Nutrition priorities How to estimate your energy needs What type of plan is right for me?
Warm-up
5 Scap Pull-ups (w/ 0:03 Hold)
5 Double Push-up Inchworms
15 GHD Hip Extensions
5 PVC Passes
5 PVC Overhead Squats
10 Banded Ext. Rotations w/ Press
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Hang Power Snatch
1 EMOM x 8
Increasing weight throughout
Metcon
Metcon (AMRAP - Rounds and Reps)
12-minute AMRAP of:
2 Rope Climbs (15 ft.)
12 Box Jumps (24/20)
6 Calorie Bike
Rest
2 minutes
Metcon (Time)
200m Run
30 GHD Sit-ups
200m Run
30 V-Ups
200m Run
30 Sit-ups
Aim to finish under 9 minutes
Mobility
1-minute Hamstring Stretch / side
1-minute Calf Stretch / side
2 minutes Foam Rolls Quads
2 minutes Couch Stretch / side
2 minutes Wishbone Split on wall
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 30, 2019
Male Clients
1
Scott
Kellner
6am CrossFit
1 x 1 @ 210 lbs
215 as squat. w/ Izick
2
Izick
Espinoza
6am CrossFit
1 x 1 @ 205 lbs
3
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 1 @ 185 lbs
195F
3
Craig
Kreinest
12pm CrossFit
1 x 1 @ 185 lbs
3
Jim
Pinkerton
6am CrossFit
1 x 1 @ 185 lbs
4
Brian
Kent
4pm CrossFit
1 x 1 @ 180 lbs
5
Private
6am CrossFit
1 x 1 @ 165 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 1 @ 165 lbs
5
Ron
Kao
12pm CrossFit
1 x 1 @ 165 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 1 @ 145 lbs
155 fail
6
Ryan
Holcombe
4pm CrossFit
1 x 1 @ 145 lbs
could have gone heavier
7
Marco
Quintero
6pm CrossFit
1 x 1 @ 140 lbs
8
Fabricio
🦍
12pm CrossFit
1 x 1 @ 135 lbs
9
Bill
Curci
4pm CrossFit
1 x 1 @ 130 lbs
failed on 135
9
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 130 lbs
high split
10
Frank!e
Armas
6am CrossFit
1 x 1 @ 125 lbs
squated 135 TWICE!!!
10
Robby
Tabellija
12pm CrossFit
1 x 1 @ 125 lbs
left shoulder
10
Tyler
Eickmann
8am CrossFit
1 x 1 @ 125 lbs
11
Chris
Christian
6am CrossFit
1 x 1 @ 115 lbs
11
Eric
Otero
5pm CrossFit
1 x 1 @ 115 lbs
11
Ryan
Goderre
6am CrossFit
1 x 1 @ 115 lbs
12
Andrés
Herrera
8am CrossFit
1 x 1 @ 105 lbs
failed 120
13
S.W
SHIM
12pm CrossFit
1 x 1 @ 100 lbs
Female Clients
1
Heather
Spears
5pm CrossFit
1 x 1 @ 120 lbs
1
Molly
Schaefer
6pm CrossFit
1 x 1 @ 120 lbs
2
Lindsey
Hempy
6am CrossFit
1 x 1 @ 115 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 1 @ 115 lbs
3
Karli-Mae
Ochoa
7am CrossFit
1 x 1 @ 90 lbs
4
Laura
Ringgold
6am CrossFit
1 x 1 @ 85 lbs
Failed 95
5
Theresa
Brinsa
12pm CrossFit
1 x 1 @ 81 lbs
6
Eva
Tan
6am CrossFit
1 x 1 @ 80 lbs
6
kasey
stark
5pm CrossFit
1 x 1 @ 80 lbs
7
Camille
Chamberlen
7am CrossFit
1 x 1 @ 75 lbs
7
Melissa
Gomez
4pm CrossFit
1 x 1 @ 75 lbs
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 75 lbs
8
Maxine
Sy
6am CrossFit
1 x 1 @ 65 lbs
9
Gretchen
Otero
5pm CrossFit
1 x 1 @ 60 lbs
10
Thuong
Ton
6am CrossFit
1 x 1 @ 45 lbs
Loading...
Powered By Wodify