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Components
Bench Press
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
Tanktop Tuesday - 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):
63 (41/22)
Workout
Tanktop Tuesday
Warm-up
400m Run
5 Double Pushup Inchworms
10 Toy Soldiers
10 Walking Toe Touches
10 Wipers
10 Scorpions
10 PVC Passes
10 PVC Reverse Grip Passes
10 PVC GHD Hip Extensions
10 Low Banded Ext. Rotations / side
10 Hand Release Pushups
Bench Press (5-5-5, then 3x5)
Bench Press
16 minutes
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP of:
400m Row
10 Bench Press (155/75)
10 1-arm DB Hang to Overhead (50/35)
Scale so that all movements can be done unbroken for multiple rounds to start.
DB H2OH should be performed with 10 in a row on one arm, switching arms per round, NOT 5/5 per round. Start 1st round on your weaker side.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 04, 2018
Male Clients
1
TOM
Hill
12pm CrossFit
3 x 5 @ 275 lbs
2
Ramon
Ulloa
4pm CrossFit
3 x 5 @ 246 lbs
3
Eric
Svensen
6am CrossFit
3 x 5 @ 235 lbs
3
Jim
Sirovy
12pm CrossFit
3 x 5 @ 235 lbs
4
Brandon
Thorsten
4pm CrossFit
3 x 5 @ 226 lbs
5
Brett
McQuillen
4pm CrossFit
3 x 5 @ 225 lbs
5
Craig
Kreinest
5pm CrossFit
3 x 5 @ 225 lbs
5
Nate
Cobb
8am CrossFit
3 x 5 @ 225 lbs
6
Brad
Damon
6am CrossFit
3 x 5 @ 216 lbs
7
Steve
Wyland
6pm CrossFit
3 x 5 @ 215 lbs
7
Tom
Brown
6pm CrossFit
3 x 5 @ 215 lbs
7
Zachary
Schuessler
12pm CrossFit
3 x 5 @ 215 lbs
8
Adam
Gelfand
12pm CrossFit
3 x 5 @ 197 lbs
8
Ilya
Zavalov
12pm CrossFit
3 x 5 @ 197 lbs
9
Private
6am CrossFit
3 x 5 @ 195 lbs
9
Brian
Kalmenson
6am CrossFit
3 x 5 @ 195 lbs
9
Jesse
Ramirez
12pm CrossFit
3 x 5 @ 195 lbs
9
Ulrick
Matsunaga
7pm CrossFit
3 x 5 @ 195 lbs
10
Papi
Aka Teddy
4pm CrossFit
3 x 5 @ 186 lbs
11
Private
6pm CrossFit
3 x 5 @ 185 lbs
11
Fernando
Flores
6pm CrossFit
3 x 5 @ 185 lbs
11
Jason
Jarrells
5pm CrossFit
3 x 5 @ 185 lbs
12
Bill
Curci
5pm CrossFit
3 x 5 @ 180 lbs
13
Ken
Nelson
4pm CrossFit
3 x 5 @ 175 lbs
13
Robert
Christie
7am CrossFit
3 x 5 @ 175 lbs
14
Ryan
Figuerado
4pm CrossFit
3 x 5 @ 170 lbs
14
Ryan
Goderre
4pm CrossFit
3 x 5 @ 170 lbs
14
Scott
Wasowski
5pm CrossFit
3 x 5 @ 170 lbs
15
Brian
Kent
7pm CrossFit
3 x 5 @ 165 lbs
15
Chris
Bartley
4pm CrossFit
3 x 5 @ 165 lbs
15
Rob
Fletcher
6am CrossFit
3 x 5 @ 165 lbs
16
Lenny
T
6pm CrossFit
3 x 5 @ 160 lbs
17
Andrés
Herrera
5pm CrossFit
3 x 5 @ 155 lbs
17
Kevin
Baker
7pm CrossFit
3 x 5 @ 155 lbs
18
Jaimeson
Pollen
6pm CrossFit
3 x 5 @ 145 lbs
19
Moyzes
Dias
7pm CrossFit
3 x 5 @ 135 lbs
20
Giovanni
Barranco
7pm CrossFit
3 x 5 @ 95 lbs
20
Moe
Mubarak
7am CrossFit
3 x 5 @ 95 lbs
21
Tom
Brown
6pm CrossFit
3 x 5 @ 0 lbs
21
Henry
Cobb
4pm CrossFit
2 x 5 @ 277 lbs
3 REPS ON 3RD SET
21
Ryan
Holcombe
6pm CrossFit
1 x 5 @ 190 lbs
2x5 @ 185lb
Female Clients
1
Heather
Spears
12pm CrossFit
3 x 5 @ 135 lbs
2
Kim
McGrath
5pm CrossFit
3 x 5 @ 115 lbs
3
Alicia
Dolan
6am CrossFit
3 x 5 @ 110 lbs
3
Manda
Serna
4pm CrossFit
3 x 5 @ 110 lbs
4
Private
5pm CrossFit
3 x 5 @ 105 lbs
5
Brenna
Jarrells
5pm CrossFit
3 x 5 @ 100 lbs
5
Corinne
Ingham
4pm CrossFit
3 x 5 @ 100 lbs
1x5 - 102lbs
5
Kait
Pollen
6pm CrossFit
3 x 5 @ 100 lbs
5
Rachael
Storm
4pm CrossFit
3 x 5 @ 100 lbs
1 x 5 at 102
6
April
Gossett
8am CrossFit
3 x 5 @ 95 lbs
6
Chelsie
Coughlin
12pm CrossFit
3 x 5 @ 95 lbs
115#x 2 reps
6
Sarah
Ross
6am CrossFit
3 x 5 @ 95 lbs
6
Tammy
Nguyen
6am CrossFit
3 x 5 @ 95 lbs
7
Katie
Spurrell
5pm CrossFit
3 x 5 @ 90 lbs
8
Sarah
Mielke
7am CrossFit
3 x 5 @ 85 lbs
8
Taylor
Hempy
6am CrossFit
3 x 5 @ 85 lbs
9
Janis
Green
7am CrossFit
3 x 5 @ 80 lbs
10
Thuong
Ton
8am CrossFit
3 x 5 @ 77 lbs
11
Kelly
Hill
6pm CrossFit
3 x 5 @ 75 lbs
11
Maria
Mercado
6pm CrossFit
3 x 5 @ 75 lbs
12
kasey
stark
7pm CrossFit
3 x 5 @ 65 lbs
13
Libby
Lefanowicz
6pm CrossFit
3 x 5 @ 55 lbs
tried 60 had to go down for form
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