Show Workout in Full Screen
Auto Scroll Page
Components
Hang Power Snatch
Metcon
Single-Leg GHD Hip Ex ...
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 Power Snatch + Rope Climb/Hang Squat Clean/Row - 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):
51 (26/25)
Workout
Hang Power Snatch + Rope Climb/Hang Squat Clean/Row
Warm-up
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Pause + Press
15 GHD Hip Extensions
20 Air Squats
10 Hanging Hip Touches
5 PVC Passes
10 PVC Overhead Squats
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Hang Power Snatch (1 EMOM x 10)
Build up in weight throughout
Metcon
Metcon (Time)
5 Rounds of:
2 Rope Climbs (15 ft.)
10 Alternating DB Hang Squat Clean
200m Row
Rx: Single DB, 40/30
Rx+: Single DB, 50/35
Accessory Work
Single-Leg GHD Hip Extensions (4x5-8/leg)
1 min rests between sets
Metcon (No Measure)
4 Rounds of:
20 Banded Face Pulls
20 Banded Pull Aparts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 16, 2019
Male Clients
1
Scott
Kellner
6am CrossFit
1 x 1 @ 215 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 1 @ 190 lbs
No gear
3
Craig
Kreinest
5pm CrossFit
1 x 1 @ 185 lbs
3
Jim
Pinkerton
6am CrossFit
1 x 1 @ 185 lbs
4
Ron
Kao
6pm CrossFit
1 x 1 @ 165 lbs
95, 95, 115,115,135,135,155,155,165,155 (failed at 165 2x)
5
Adam
Gelfand
12pm CrossFit
3 x 1 @ 145 lbs
5
Bill
Curci
5pm CrossFit
1 x 1 @ 145 lbs
5
Jake
White
6am CrossFit
1 x 1 @ 145 lbs
5
Olivier
Derei
7pm CrossFit
1 x 1 @ 145 lbs
5
Papi
Aka Teddy
6am CrossFit
1 x 1 @ 145 lbs
6
Brad
Damon
6am CrossFit
1 x 1 @ 135 lbs
6
Jaimeson
Pollen
6pm CrossFit
1 x 1 @ 135 lbs
6
Nate
Cobb
12pm CrossFit
1 x 1 @ 135 lbs
6
Tyler
Eickmann
8am CrossFit
1 x 1 @ 135 lbs
Attempted 145
7
Andrés
Herrera
4pm CrossFit
1 x 1 @ 125 lbs
7
Chris
Christian
6am CrossFit
1 x 1 @ 125 lbs
Not pretty, but it worked
7
Frank!e
Armas
5pm CrossFit
1 x 1 @ 125 lbs
7
Ryan
Goderre
5pm CrossFit
1 x 1 @ 125 lbs
8
Ashish
Grover
7am CrossFit
1 x 1 @ 115 lbs
8
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 115 lbs
8
Trevor
Moncrief
8am CrossFit
1 x 1 @ 115 lbs
9
Eric
Otero
5pm CrossFit
1 x 1 @ 105 lbs
10
S.W
SHIM
12pm CrossFit
1 x 1 @ 100 lbs
11
Chad
Baker
12pm CrossFit
1 x 1 @ 95 lbs
12
Julian
Haddad
12pm CrossFit
1 x 1 @ 75 lbs
12
Michael
Liu
6am CrossFit
1 x 1 @ 75 lbs
Female Clients
1
Brooke🦄
Beronda 🦏
12pm CrossFit
1 x 1 @ 130 lbs
2
Zully
Barrientos
6pm CrossFit
1 x 1 @ 120 lbs
3
Lindsey
Hempy
6am CrossFit
4 x 1 @ 105 lbs
4
ashley
green
6pm CrossFit
1 x 1 @ 100 lbs
4
Steph
Jarosz
12pm CrossFit
1 x 1 @ 100 lbs
105# squat
5
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 95 lbs
not pretty but got it
5
Kim
McGrath
4pm CrossFit
1 x 1 @ 95 lbs
6
Maria
Mercado
6pm CrossFit
1 x 1 @ 91 lbs
7
Kym
Janke
4pm CrossFit
2 x 1 @ 85 lbs
8
Becca
Chang
6pm CrossFit
1 x 1 @ 80 lbs
8
Gracie
Laciste
4pm CrossFit
1 x 1 @ 80 lbs
8
Janis
Green
7am CrossFit
1 x 1 @ 80 lbs
8
kasey
stark
4pm CrossFit
1 x 1 @ 80 lbs
9
Private
4pm CrossFit
1 x 8 @ 77.18 lbs
10
Theresa
Brinsa
6am CrossFit
1 x 1 @ 76 lbs
starfish central
11
Donica
Ryder ⛵️
7am CrossFit
1 x 1 @ 75 lbs
failed @ 80
11
Megan
Gibbings
5pm CrossFit
1 x 1 @ 75 lbs
11
Michelle
Robidas
6am CrossFit
1 x 1 @ 75 lbs
12
April
Hernandez
8am CrossFit
1 x 1 @ 65 lbs
Shoulder hurt
12
Gretchen
Otero
5pm CrossFit
1 x 1 @ 65 lbs
12
Tammy
Nguyen
7am CrossFit
1 x 1 @ 65 lbs
13
Kaitlin
Woods
6pm CrossFit
1 x 1 @ 60 lbs
14
Lisa
Gift
5pm CrossFit
1 x 1 @ 57 lbs
15
Esmeralda
Bernal
6pm CrossFit
1 x 1 @ 50 lbs
16
Thuong
Ton
7am CrossFit
1 x 1 @ 47 lbs
Loading...
Powered By Wodify