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Components
Power Clean
Metcon
800m Run
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
WEdnesday lift heavy - 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):
64 (38/26)
Workout
WEdnesday lift heavy
Warm-up
200m Run
0.5 mile Assault Bike
200m Run
5 Inchworms
10 Toy Soldiers
10 Walking Toe Touches
15 Banded Low Ext. Rotations / side
15 Scap Pull-ups
1:00 Couch Stretch / side
15 GHD Hip Extensions
DONE TOGETHER:
5 Good Mornings (45/35)
5 Hang Power Cleans (45/35)
5 Power Cleans (45/35)
Power Clean (1 EMOM x 10)
Increasing weight throughout
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans (205/135)
10 Toes-to-bars
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans (165/105)
10 Toes-to-bars
Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans (95/65)
10 Hanging Knee Raises
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes. Think 'relentless singles' at the least for the power cleans.
800m Run (Time)
Max Effort 800m Run
Finisher
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 05, 2018
Male Clients
1
Craig
Kreinest
5pm CrossFit
1 x 1 @ 255 lbs
2
Jim
Sirovy
4pm CrossFit
1 x 1 @ 245 lbs
3
Private
5pm CrossFit
1 x 1 @ 235 lbs
4
Private
6am CrossFit
1 x 1 @ 225 lbs
4
Ilya
Zavalov
12pm CrossFit
1 x 1 @ 225 lbs
4
Travis
Felderhoff
6am CrossFit
1 x 1 @ 225 lbs
155-175-185-205-205-215-215-225-225-225
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 215 lbs
not pretty
5
Robby
Tabellija
12pm CrossFit
1 x 1 @ 215 lbs
fail 225
5
Scott
Wasowski
5pm CrossFit
1 x 1 @ 215 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 1 @ 210 lbs
6
Fernando
Flores
6am CrossFit
1 x 1 @ 210 lbs
7
Fabricio
🦍
7pm CrossFit
1 x 1 @ 205 lbs
7
Ryan
Goderre
5pm CrossFit
1 x 1 @ 205 lbs
7
Ulrick
Matsunaga
7pm CrossFit
1 x 1 @ 205 lbs
8
Lenny
T
6pm CrossFit
1 x 1 @ 200 lbs
9
Jason
Jarrells
5pm CrossFit
1 x 1 @ 195 lbs
9
Moyzes
Dias
7pm CrossFit
1 x 1 @ 195 lbs
9
Robert
Christie
7am CrossFit
1 x 1 @ 195 lbs
9
Ryan
Holcombe
7pm CrossFit
1 x 1 @ 195 lbs
10
Zachary
Schuessler
8am CrossFit
10 x 1 @ 185 lbs
10
Bill
Curci
6pm CrossFit
1 x 1 @ 185 lbs
failed on 195
10
Christopher
Gonzalez
12pm CrossFit
1 x 1 @ 185 lbs
10
Nate
Cobb
8am CrossFit
1 x 1 @ 185 lbs
failed 215 on last set
10
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 185 lbs
11
Andrés
Herrera
4pm CrossFit
1 x 1 @ 180 lbs
11
Brad
Damon
6am CrossFit
1 x 1 @ 180 lbs
11
Frank!e
Armas
5pm CrossFit
1 x 1 @ 180 lbs
12
Jesse
Ramirez
12pm CrossFit
1 x 1 @ 175 lbs
13
Chris
Christian
6am CrossFit
1 x 1 @ 165 lbs
13
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 165 lbs
13
Mark
Shields
7pm CrossFit
1 x 1 @ 165 lbs
13
Ryan
Creer
6pm CrossFit
1 x 1 @ 165 lbs
13
Samer
Mansour
5pm CrossFit
1 x 1 @ 165 lbs
14
Ken
Nelson
4pm CrossFit
1 x 1 @ 155 lbs
14
Mark
Townley
4pm CrossFit
1 x 1 @ 155 lbs
15
Brett
McQuillen
5pm CrossFit
1 x 1 @ 150 lbs
16
Yehuda
Lurie
8am CrossFit
1 x 1 @ 145 lbs
17
Kevin
Baker
7pm CrossFit
1 x 1 @ 135 lbs
Female Clients
1
Heather
Dunn
6pm CrossFit
1 x 1 @ 165 lbs
2
Corinne
Ingham
4pm CrossFit
1 x 1 @ 155 lbs
felt crappy
2
Lindsey
Hempy
6am CrossFit
1 x 1 @ 155 lbs
caught 165 in a squat
3
Kate
Kent
8am CrossFit
1 x 1 @ 140 lbs
3
Private
6pm CrossFit
1 x 1 @ 140 lbs
4
Jaclyn
Morbitzer
12pm CrossFit
1 x 1 @ 135 lbs
4
Jen
Carroll
5pm CrossFit
1 x 1 @ 135 lbs
4
Kim
McGrath
7pm CrossFit
1 x 1 @ 135 lbs
hit it for 2 then failed it twice
5
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 130 lbs
6
Sarah
Ross
6am CrossFit
2 x 1 @ 125 lbs
6
Emily
Gruber
6am CrossFit
1 x 1 @ 125 lbs
6
Maria
Mercado
6pm CrossFit
1 x 1 @ 125 lbs
6
Taylor
Hempy
6am CrossFit
1 x 1 @ 125 lbs
7
Kait
Pollen
6pm CrossFit
1 x 1 @ 120 lbs
7
Leigh
Bryant
6am CrossFit
1 x 1 @ 120 lbs
8
Alicia
Dolan
6am CrossFit
4 x 1 @ 115 lbs
8
Danielle
Barragan
12pm CrossFit
1 x 1 @ 115 lbs
8
Kelly
Hill
6pm CrossFit
1 x 1 @ 115 lbs
9
Brenna
Jarrells
12pm CrossFit
1 x 1 @ 110 lbs
10
Vienna
Kaiser
8am CrossFit
1 x 1 @ 106 lbs
11
Laura
Ringgold
4pm CrossFit
2 x 1 @ 105 lbs
11
Barbara
Gayle
7am CrossFit
1 x 1 @ 105 lbs
Felt good at the end - still working on technique.
12
Janis
Green
7am CrossFit
1 x 1 @ 100 lbs
13
kasey
stark
7pm CrossFit
1 x 1 @ 75 lbs
14
Thuong
Ton
7am CrossFit
1 x 1 @ 70 lbs
15
Libby
Lefanowicz
6pm CrossFit
1 x 1 @ 60 lbs
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