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Components
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
The Long One - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (6/9)
Workout
The Long One
Warm-up
5 Double Push-up Inchworms
30 Hollow Rocks
20 GHD Hip Extensions
30 Air Squats
20 Banded Face Pulls
TOGETHER:
Empty Barbell Warm-up + Drills
Metcon
Metcon (Time)
800m Run
30 Hang Power Snatch (95/65)
400m Run
30 Hang Power Cleans (95/65)
200m Run
30 Back Squats (95/65)
400m Run
30 Honest Push-ups
800m Run
30 Pull-ups
Choose a weight you can high hang cycle for 10+ reps on the power snatch. Scale Push-ups and Pull-ups so that you can do 10+ reps to open your first set as well.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 14, 2019
Male Clients
1
Fernando
Flores
9:30am CrossFit
25:45
2
Jaimeson
Pollen
10:30am CrossFit
27:14
3
Jim
Pinkerton
9:30am CrossFit
28:09
4
Trevor
Moncrief
10:30am CrossFit
27:33
75 lbs
5
Mel
Nutter
10:30am CrossFit
31:48
1/2 run
6
Private
10:30am CrossFit
34:53
Female Clients
1
Laura
Ringgold
9:30am CrossFit
24:56
2nd workout, grip was hurting
2
Nicole
Schneider
9:30am CrossFit
32:24
kipping pull-ups
3
Donica
Ryder ⛵️
10:30am CrossFit
33:26
slightly dishonest pushups...but still made it
4
Patricia
Brown
9:30am CrossFit
34:16
5
Genesis
Dejesus
9:30am CrossFit
36:20
6
Wifey
(aka Chris ...
10:30am CrossFit
30:15
45lb snatch
7
Megan
Gibbings
9:30am CrossFit
32:30
55lb snatch, 65lb for the rest
8
Beth
Gray
10:30am CrossFit
36:35
run sub row same meters/45# bar/25 reps each set (after 4 weeks o...
9
Mariana
Vitoriano
10:30am CrossFit
39:15
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