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Components
Hang 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
Hang Power Snatch + HPSn/BF Burpees/DU - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
CrossFit: 9:30 AM
CrossFit: 10:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (12/10)
Workout
Hang Power Snatch + HPSn/BF Burpees/DU
Labor Day schedule for today: 9:30am and 10:30am class times only.
Warm-up
1:00 Jump Rope Practice
5 Double Push-up Burpees
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side (w/ 0:02 Hold each rep)
5 PVC Passes
10 PVC Overhead Squats
TOGETHER:
Empty barbell warm-up + drills
Weightlifting
Hang Power Snatch
1 EMOM x 10
Metcon
Metcon (AMRAP - Rounds and Reps)
12-minute AMRAP of:
10 Hang Power Snatch (95/65)
15 Bar Facing Burpees
30 Double Unders
Scale double unders down to an amount to be done in 45 seconds or less.
Accessory Work
Metcon (No Measure)
3 Rounds of:
8 Barbell GHD Hip Ext.
1-minute Side Plank / side
THEN
75 Sit-ups (try to complete unbroken or in 2 subsets with very short rest)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 02, 2019
Male Clients
1
Izick
Espinoza
CrossFit: 10:30 AM
1 x 1 @ 195 lbs
2
Connor
Miller 🍟 🍔
CrossFit: 9:30 AM
1 x 1 @ 190 lbs
195 fail
3
Fabricio
🦍
CrossFit: 10:30 AM
1 x 1 @ 145 lbs
3
Jason
Pierson
CrossFit: 9:30 AM
1 x 1 @ 145 lbs
3
Nate
Cobb
CrossFit: 10:30 AM
1 x 1 @ 145 lbs
4
Bill
Curci
CrossFit: 9:30 AM
2 x 1 @ 135 lbs
5
Andrés
Herrera
CrossFit: 9:30 AM
1 x 1 @ 125 lbs
5
Ashish
Grover
CrossFit: 9:30 AM
1 x 1 @ 125 lbs
6
Ryan
Figuerado
CrossFit: 9:30 AM
1 x 1 @ 115 lbs
7
Eric
Otero
CrossFit: 10:30 AM
1 x 1 @ 105 lbs
8
Trevor
Moncrief
CrossFit: 9:30 AM
1 x 1 @ 85 lbs
9
Julian
Haddad
CrossFit: 9:30 AM
1 x 10 @ 65 lbs
Female Clients
1
Heather
Spears
CrossFit: 9:30 AM
1 x 1 @ 125 lbs
2
Jaclyn
Morbitzer
CrossFit: 10:30 AM
1 x 1 @ 90 lbs
2
Kim
McGrath
CrossFit: 9:30 AM
1 x 1 @ 90 lbs
3
Maria
Mercado
CrossFit: 9:30 AM
1 x 1 @ 87 lbs
4
Laura
Ringgold
CrossFit: 9:30 AM
1 x 1 @ 85 lbs
High hang
5
Theresa
Brinsa
CrossFit: 9:30 AM
1 x 1 @ 75 lbs
6
Donica
Ryder ⛵️
CrossFit: 10:30 AM
1 x 1 @ 72 lbs
7
Alissa
Cobb
CrossFit: 10:30 AM
1 x 1 @ 55 lbs
FORM
7
April
Hernandez
CrossFit: 10:30 AM
1 x 1 @ 55 lbs
8
Kaitlin
Woods
CrossFit: 9:30 AM
1 x 1 @ 40 lbs
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