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Components
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
Squat/S2OH/Box Jumps - 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):
26 (18/8)
Workout
Squat/S2OH/Box Jumps
Warm-up
10 PVC Passes
5 Double Push-up Inchworms
15 Banded Ext. Rotations w/ Press
10 GHD Hip Extensions
15 Wall Squats
0:30 Hanging Hollow Hold
0:30 Side Plank / side
10 Shoulder to Overhead (45/35)
10 Back Squats (45/35)
Metcon (No Measure)
Tabata Hollow Hold
8 sets of 0:20 of holding a hollow followed by 0:10 rest.
Metcon
Metcon (Time)
Partner WOD
2 person teams, partner A performs 1 full round, then partner B performs 1 full round.
8 Rounds (4 each) of:
12 Shoulder to Overhead (135/95)
12 Back Squat (135/95)
12 Box Jumps (24/20)
The S2OH is the harder movement here, so scale the barbell so that you can perform 12 reps unbroken for most of these rounds. In order to save space and equipment, partner with someone who is using the same weight/box height.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 27, 2018
Male Clients
1
Denver
Guess
9:30am CrossFit
11:45
With Eric
1
Private
9:30am CrossFit
11:45
2
Mark
Patzer
9:30am CrossFit
12:13
3
Fabricio
🦍
10:30am CrossFit
16:20
w tim
4
Mike
Tighe
9:30am CrossFit
16:23
Solo. Gave my self a break equal to the time on the round prior. ...
4
Scott
Wasowski
9:30am CrossFit
16:23
5
Brandon
Thorsten
9:30am CrossFit
16:34
Done solo but w/4x2min rest.
6
Olivier
Derei
10:30am CrossFit
18:50
W/ Eric
7
Joshua
Holmes
9:30am CrossFit
14:20
95
8
Andrés
Herrera
9:30am CrossFit
14:53
#115 - Nate
8
Nate
Cobb
9:30am CrossFit
14:53
115 lbs andres
9
Chris
Christian
9:30am CrossFit
15:44
With Jet
9
Jet
Javelet
9:30am CrossFit
15:44
95 lb; w/ chris
10
Ryan
Figuerado
9:30am CrossFit
16:18
115 with no try
11
Bill
Curci
9:30am CrossFit
16:20
#115; Nick @ ATR North
12
William
Higgins
9:30am CrossFit
16:23
3 rds Rx, then 115# with air squats and box jumps for round 4
13
Kevin
Baker
10:30am CrossFit
16:35
14
Tim
Arnous
10:30am CrossFit
0:00
FUCKING KILLED ITTTTTTTT
Female Clients
1
Alissa
Cobb
9:30am CrossFit
13:20
Chesie | back sprain > #20dbp, #65bs, 21"su
1
Chelsie
Coughlin
9:30am CrossFit
13:20
w/ Alissa- 65# push, 65# squat, 21" step up
2
Brenna
Jarrells
10:30am CrossFit
13:21
65#, solo w/1:30 rest in between
3
Brooke🦄
Beronda 🦏
9:30am CrossFit
14:10
With Casey Lat band raises 24 air squats
4
Madison
White
9:30am CrossFit
14:42
35 lb, push press (weak, haven't been practicing)
5
Emily
Gruber
9:30am CrossFit
16:16
70lbs w/Libby
6
Rachael
Storm
9:30am CrossFit
18:30
85 pounds, 20" box step ups
7
Libby
Lefanowicz
9:30am CrossFit
0:00
55 lbs shoulder press
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