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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
Partner WOD - 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):
17 (12/5)
Workout
Partner WOD
Warm-up
400m Run
15 Scap Pull-ups
15 Burpees
15 Banded Face Pulls
15 GHD Hip Extensions
15 RKBS (moderate)
15 SDHP (same weight)
15 Pull-ups
15 Push Press (45/35)
Metcon
Metcon (Time)
Partner WOD (1 works, 1 rests, switch every minute)
2000m Row
100 Pull-ups
80 Push Press (95/65)*
60 Burpees
40 RKBS (71/53)
20 SDHP (71/53)
*from the floor
Scale so that you can perform reps of every exercise for most, if not all, of the minute. You should be able to perform multiple sets of 10+ of pull-ups and push presses at the difficulty you select. The clock will be beeping every minute to indicate the switch between partners.
Write your partner's name and what they ate for breakfast in the comments for Rx+.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 20, 2018
Male Clients
1
Olivier
Derei
10:30am CrossFit
20:06
By myself, splitin half, rest every other min. 6 reps shy offinis...
2
Denver
Guess
9:30am CrossFit
20:28
Eric ate two bowls of d*cks.
2
Private
9:30am CrossFit
20:28
3
Connor
Miller 🍟 🍔
9:30am CrossFit
22:07
McGriddle & hashbrown for breakfast. Jim carried my fat ass.
3
Jim
Sirovy
9:30am CrossFit
22:07
connorhea for a partern and I had a plate of rusty nails drizzled...
4
Brian
Kent
9:30am CrossFit
25:16
5
Moyzes
Dias
10:30am CrossFit
27:52
W Lenny - Egg whites omelette w onions and tortilla
6
Fabricio
🦍
10:30am CrossFit
22:58
double team band pu 53lbs kb half assed after rolling
7
Trenton
Mulder
9:30am CrossFit
25:10
8
Kevin
Baker
10:30am CrossFit
27:00
sal
9
Jet
Javelet
9:30am CrossFit
28:13
w/ Mo; 75lb; 53 lb KB
9
Moe
Mubarak
9:30am CrossFit
28:13
Female Clients
1
Private
9:30am CrossFit
21:02
2
Emily
Gruber
9:30am CrossFit
23:17
solo :) (half reps)
3
Kait
Pollen
9:30am CrossFit
26:37
4
Libby
Lefanowicz
10:30am CrossFit
30:02
2 band pull ups
4
Wifey
(aka Chris ...
10:30am CrossFit
30:02
60lb pp, stepups, 44lb sdhp, Libby
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