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Components
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
9/27 - CrossFit ATR Kearny Mesa
Class
(All)
Results For Open Gym
5am CrossFit
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):
49 (33/16)
Workout
9/27
Warm-up
1 Round:
- 2:00 Row/Ski
- 15 Banded Dislocates
- 15 Supinated Band Pull Apart
- 15 Banded Good Morning
- 15 Banded Shoulder Press
Then, perform 4 Rounds of the following: (REST :30-1:00)
- 5 Snatch Grip Deadlift
- 3 Snatch High Pull
- 1 Power Snatch
* Progress in weight over 4 Rounds
Then, build to 80% 1RM Power Snatch
Oly
Power Snatch
Every :45 for 20 Sets (15:00)
- 1 Power Snatch @ 80%
* Athlete Notes: Each rep must be performed with a laser focus on bracing properly before pulling off the floor. Keep your arms long, drive off the floor with those legs, and pull aggressively to the bar.
Metcon (AMRAP - Reps)
9:00 ARMAP:
- 2 Double DB Hang Power Clean (50/35)
- 4 Shuttle Runs (20' Down + 20' Back = 1)
- 2 Double DB Shoulder to Overhead (50/35)
* Add 2 HPC/S2O every round
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB (25/15)
* Athlete Notes: With a short time domain and lower rep sets to start with, don't get baited into moving too fast. Move with a sense of purpose to accomplish each movement in a smooth fashion but one that will set you up for success with each transition. Save some gas in the tank for the final couple of minutes to start to really hang on for those larger sets.
Cooldown
Minute 1: :45 Wall Assisted Piriformis Stretch (R)
Minute 2: :45 Wall Assisted Piriformis Stretch (L)
Minute 3: :45 Seated Straddle
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 27, 2022
Male Clients
1
Connor
Miller 🍟 🍔
5pm CrossFit
20 x 1 @ 165 lbs
2
Laith
Quntar
5pm CrossFit
20 x 1 @ 155 lbs
2
Spencer
Baker
5pm CrossFit
20 x 1 @ 155 lbs
3
Konstantin
Zagustin
6pm CrossFit
20 x 1 @ 145 lbs
3
Ron
Finney
6pm CrossFit
20 x 1 @ 145 lbs
4
Adam
Gelfand
12pm CrossFit
20 x 1 @ 135 lbs
4
Arturo
Fiero
8am CrossFit
20 x 1 @ 135 lbs
4
Eric
Otero
5pm CrossFit
20 x 1 @ 135 lbs
4
Olivier
Derei
6pm CrossFit
20 x 1 @ 135 lbs
4
Robby
Tabellija
12pm CrossFit
20 x 1 @ 135 lbs
4
sarvesh
Kumar
6pm CrossFit
20 x 1 @ 135 lbs
5
Gerard
Castro
5am CrossFit
20 x 1 @ 115 lbs
5
John
Hibbard
Results For Open Gym
20 x 1 @ 115 lbs
5
Josh
Corrie
8am CrossFit
20 x 1 @ 115 lbs
5
Miguel
Ordonez
Results For Open Gym
20 x 1 @ 115 lbs
5
Omar
Juarez
12pm CrossFit
20 x 1 @ 115 lbs
5
Phillip
Weisburd
4pm CrossFit
20 x 1 @ 115 lbs
6
Alexander
Pulido
4pm CrossFit
20 x 1 @ 105 lbs
6
Kirkland
Seals
4pm CrossFit
20 x 1 @ 105 lbs
6
Ryan
Figuerado
6pm CrossFit
20 x 1 @ 105 lbs
From home
7
Ryan
Gift
6am CrossFit
20 x 1 @ 100 lbs
8
Bill
Curci
4pm CrossFit
20 x 1 @ 95 lbs
8
Christian
Lopez
12pm CrossFit
20 x 1 @ 95 lbs
8
Javier
Morales
6am CrossFit
20 x 1 @ 95 lbs
8
Marionne
Matusalem
5am CrossFit
20 x 1 @ 95 lbs
8
Nick
Karagiannis
5pm CrossFit
20 x 1 @ 95 lbs
8
Raed
Manasrah
12pm CrossFit
20 x 1 @ 95 lbs
8
Ryan
Holcombe
6pm CrossFit
20 x 1 @ 95 lbs
Too easy
9
David
Hugenbruch
4pm CrossFit
20 x 1 @ 75 lbs
9
Moe
Mubarak
8am CrossFit
20 x 1 @ 75 lbs
10
Michael
Torre
7am CrossFit
20 x 1 @ 70 lbs
11
Gary
Waldrop
4pm CrossFit
20 x 1 @ 65 lbs
12
Don
Couch
8am CrossFit
20 x 1 @ 45 lbs
PT wants me to keep snatches light for now 85#=80% Went with 15# ...
Female Clients
1
Heather
Spears
5pm CrossFit
20 x 1 @ 115 lbs
2
Private
5pm CrossFit
20 x 1 @ 105.84 lbs
3
Steph
Jarosz
8am CrossFit
20 x 1 @ 95 lbs
4
Shawn
Ryan
8am CrossFit
20 x 1 @ 90 lbs
5
Claudia
Chaloner
6pm CrossFit
20 x 1 @ 84 lbs
6
Dana
Mckenney
6pm CrossFit
20 x 1 @ 75 lbs
6
Jen
Carroll
Results For Open Gym
20 x 1 @ 75 lbs
6
Rachael
Hoffman
4pm CrossFit
20 x 1 @ 75 lbs
Coach tips: keep butt down more in starting position, bring knee...
7
Betsy
Gelfand
6am CrossFit
20 x 1 @ 70 lbs
8
Andrea
Aramburu
5pm CrossFit
20 x 1 @ 65 lbs
8
Heather
Dunn
4pm CrossFit
20 x 1 @ 65 lbs
8
Julianna
Chen
5am CrossFit
20 x 1 @ 65 lbs
8
Maria
Luna
12pm CrossFit
20 x 1 @ 65 lbs
9
Elizabeth
Mele
5am CrossFit
20 x 1 @ 55 lbs
9
Leah
Legner
12pm CrossFit
20 x 1 @ 55 lbs
10
Vienna
Kaiser
8am CrossFit
20 x 1 @ 45 lbs
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