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Components
Hang Clean
Jerks Dips
Power Jerk
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
Week 4 Day 3 - CrossFit ATR Kearny Mesa
Class
(All)
6pm Weightlifting
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (3/3)
Workout
Week 4 Day 3
Hang Clean (from blocks, B/K)
E2:00 x 5
2 Clean from Blocks (B/K) @ 80%
Jerks Dips
E1:30 x 7
5 Jerk Dips @ 110% (0:05 pause before first rep)
Power Jerk
E2:00 x 5
2 Power Jerk @ 65-70%
Metcon (Checkmark)
3 Rounds of:
12 Cable Tricep Extensions
12 DB Front Raises
10 Lateral Raise to OH (plates)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 27, 2022
Male Clients
1
Konstantin
Zagustin
6pm Weightlifting
5 x 2 @ 225 lbs
2
Jericho
Urmenita
6pm Weightlifting
5 x 2 @ 202.86 lbs
3
sarvesh
Kumar
6pm Weightlifting
5 x 2 @ 180 lbs
Female Clients
1
Heather
Spears
6pm Weightlifting
5 x 2 @ 150 lbs
2
Moriah
Gomez
6pm Weightlifting
5 x 2 @ 105 lbs
3
Maria
Luna
6pm Weightlifting
5 x 2 @ 90 lbs
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