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Components
Metcon
500m SkiErg
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
Alternating EMOM - 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):
14 (8/6)
Workout
Alternating EMOM
Warm-up
2 Rounds of:
5 Double Push-up Inchworms
15 Palloff Press / side
15 GHD Hip Extensions
15 Air Squats
THEN
2 minutes Handstand Progressions
TOGETHER:
Emtpy Barbell Warm-up and Drills
Metcon
Metcon (AMRAP - Rounds)
20 minute Alternating EMOM
Odd minutes: 7 Front Squats (155/105, from floor)
Even minutes: 7 Handstand Push-ups
Score: Successful rounds completed
Scale for HSPU: 1 abmat acceptable, otherwise 7 Banded Seated B/N Presses
Finisher
500m SkiErg (Time)
First time we've done this. This will be a new benchmark.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 12, 2019
Male Clients
1
Connor
Miller 🍟 🍔
9:30am CrossFit
20 Rounds
FS: 10-14sec, HSPU: 9-12sec
2
Jim
Pinkerton
10:30am CrossFit
15 Rounds
3
Eric
Otero
10:30am CrossFit
20 Rounds
135# front squat. seated 35# DB press
3
Jaimeson
Pollen
10:30am CrossFit
20 Rounds
135# front squat 35# press
3
Jake
White
9:30am CrossFit
20 Rounds
rx squats hsp's for 2 rounds then 40 lb db press 3 db sets were w...
4
Ryan
Figuerado
9:30am CrossFit
17 Rounds
155 x4, 135 the rest. Back tight
5
Ashish
Grover
9:30am CrossFit
15 Rounds
With 115 lbs and hspu
5
Bill
Curci
9:30am CrossFit
15 Rounds
135 (dropped to rounds of 5-6 FS; 3 HSPU)
Female Clients
1
Becca
Chang
9:30am CrossFit
20 Rounds
75lbs
1
Gretchen
Otero
10:30am CrossFit
20 Rounds
scaled to 1 ab mat and 5 HSPU ... 65# squats
1
Lisa
Gift
9:30am CrossFit
20 Rounds
90 squat/20 press for 10, 85/15 for 10
1
Rachael
Storm
9:30am CrossFit
20 Rounds
Rx weight, srict press
1
Wifey
(aka Chris ...
10:30am CrossFit
20 Rounds
95lb, 1ab mat &plate
2
Theresa
Brinsa
9:30am CrossFit
10 Rounds
80 2 mats
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