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Components
Hang Clean
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 Squat Clean/T2B/Lunge/DU - 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):
64 (32/32)
Workout
Hang Squat Clean/T2B/Lunge/DU
Warm-up
0:30 Single Unders
0:30 Double Unders
10 High Five Squats
15 Air Squats
0:30 Perfect Lunge / leg
15 Wall Squats
15 Banded Low Ext. Rotations / side
15 Band Pull Aparts (low)
15 GHD Hip Extensions
15 V-Ups
15 aKBS (light-moderate)
10 Front Squats (45/35)
Strength
Hang Clean (1 EMOM x 10)
Building up in weight throughout
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP of:
5 Hang Squat Cleans (165/115)
10 Toes-to-Bar
20 Goblet Lunges (53/35)
30 Double Unders
Scale so that you can start all movements unbroken.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 21, 2018
Male Clients
1
Craig
Kreinest
12pm CrossFit
1 x 1 @ 245 lbs
1
Private
12pm CrossFit
1 x 1 @ 245 lbs
2
Brian
Kent
5pm CrossFit
1 x 1 @ 235 lbs
3
Jim
Pinkerton
8am CrossFit
1 x 1 @ 225 lbs
3
Travis
Felderhoff
6am CrossFit
1 x 1 @ 225 lbs
135-145-155-165-175-185-195-205-215-225
4
Denver
Guess
6pm CrossFit
1 x 1 @ 215 lbs
4
Jim
Sirovy
12pm CrossFit
1 x 1 @ 215 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 205 lbs
5
Fernando
Flores
6am CrossFit
1 x 1 @ 205 lbs
5
Robby
Tabellija
12pm CrossFit
1 x 1 @ 205 lbs
failed 215
5
Ryan
Holcombe
12pm CrossFit
1 x 1 @ 205 lbs
power clean
6
Tony
Huynh
7am CrossFit
1 x 1 @ 196 lbs
7
Frank!e
Armas
12pm CrossFit
1 x 1 @ 195 lbs
the Missed 195 looked a lot better
7
Ron
Singer
6pm CrossFit
1 x 1 @ 195 lbs
8
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 190 lbs
9
AJ!
Isabelo
6am CrossFit
1 x 1 @ 187.42 lbs
low hang
10
Chris
Bartley
8am CrossFit
1 x 1 @ 185 lbs
Did not feel powerful
10
Moyzes
Dias
12pm CrossFit
1 x 1 @ 185 lbs
11
Bill
Curci
5pm CrossFit
2 x 1 @ 175 lbs
cleaned up form on last one
12
Brad
Damon
6am CrossFit
1 x 1 @ 170 lbs
13
Chris
Christian
8am CrossFit
1 x 1 @ 165 lbs
13
Nate
Cobb
8am CrossFit
1 x 1 @ 165 lbs
14
Rodrigo
Figueiredo
6am CrossFit
10 x 1 @ 135 lbs
14
Eric
Svensen
6am CrossFit
1 x 1 @ 135 lbs
14
Kevin
Baker
12pm CrossFit
1 x 1 @ 135 lbs
15
Chad
Baker
12pm CrossFit
1 x 1 @ 125 lbs
couldn't hold the 135.
15
Joaquin
Rodriguez
12pm CrossFit
1 x 1 @ 125 lbs
16
Jet
Javelet
6am CrossFit
1 x 1 @ 115 lbs
17
James
Tamashiro
8am CrossFit
1 x 1 @ 95 lbs
18
Akhil
Alluri
6pm CrossFit
5 x 5 @ 16 lbs
19
Ramon
Ulloa
5pm CrossFit
1 x 1 @ 0 lbs
did reg cleans
19
Tim
Arnous
4pm CrossFit
1 x 1 @ 0 lbs
Killed it
Female Clients
1
Corinne
Ingham
4pm CrossFit
1 x 1 @ 169.78 lbs
failed 80kgs
2
Claudia
Chaloner
12pm CrossFit
1 x 1 @ 165 lbs
failed 175
3
Private
4pm CrossFit
1 x 1 @ 160 lbs
4
Lindsey
Hempy
6am CrossFit
2 x 1 @ 145 lbs
4
Patricia
Brown
5pm CrossFit
1 x 1 @ 145 lbs
5
Kim
McGrath
4pm CrossFit
1 x 1 @ 140 lbs
6
Jen
Carroll
4pm CrossFit
1 x 1 @ 135 lbs
6
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 135 lbs
High Hang!!
6
Kate
Kent
8am CrossFit
1 x 1 @ 135 lbs
6
Samantha
Berenter
6am CrossFit
1 x 1 @ 135 lbs
7
Jaclyn
Morbitzer
12pm CrossFit
1 x 1 @ 130 lbs
no belt
8
Alicia
Dolan
6am CrossFit
1 x 1 @ 125 lbs
8
Maria
Mercado
6pm CrossFit
1 x 1 @ 125 lbs
8
Private
6pm CrossFit
1 x 1 @ 125 lbs
9
Sarah
Ross
6am CrossFit
1 x 1 @ 120 lbs
10
Kait
Pollen
6am CrossFit
1 x 1 @ 115 lbs
10
Kym
Janke
4pm CrossFit
1 x 1 @ 115 lbs
11
Danielle
Barragan
12pm CrossFit
1 x 1 @ 110 lbs
11
Patti
Gerckens
8am CrossFit
1 x 1 @ 110 lbs
12
Wifey
(aka Chris ...
4pm CrossFit
1 x 1 @ 100 lbs
high hang from rack
13
Janis
Green
7am CrossFit
1 x 1 @ 95 lbs
13
Vienna
Kaiser
8am CrossFit
1 x 1 @ 95 lbs
14
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 90 lbs
14
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 90 lbs
15
Alissa
Cobb
7am CrossFit
1 x 1 @ 87 lbs
16
kasey
stark
12pm CrossFit
1 x 1 @ 80 lbs
17
Olga
Marchuk
12pm CrossFit
10 x 1 @ 75 lbs
17
Camille
Chamberlen
7am CrossFit
1 x 1 @ 75 lbs
18
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 55 lbs
19
Thuong
Ton
6am CrossFit
1 x 1 @ 50 lbs
20
Brooke🦄
Beronda 🦏
5pm CrossFit
1 x 1 @ 40 lbs
hang DB clean
21
Gracie
Laciste
4pm CrossFit
1 x 1 @ 0 lbs
Mod EMOM - 2x Backsquats 135#
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