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Components
Weighted Pull-ups
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
Weighted Pull-ups + Row/SDHP/Pull-ups - 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):
64 (39/25)
Workout
Weighted Pull-ups + Row/SDHP/Pull-ups
Warm-up
400m Run
15 Scap Pull-ups
15 Banded Face Pulls
15 Band Pull Aparts
15 V-Ups
15 GHD Hip Extensions
10 DB Rows / arm (moderate)
5 Big Kips
10 KB SDHP (moderate)
Strength
Weighted Pull-ups (2-2-2-2-2)
The Strict Pull-up
15 minutes
All pronated grip
Metcon
Metcon (Time)
3 Rounds of:
1,000m Row
50 KB Sumo Deadlift High Pulls (53/35)
25 Pull-ups
Scale so that the SDHP is easy weight, where you can rattle off 20 reps to start. Scale pull-ups so that you can start with 15+.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 05, 2018
Male Clients
1
Brandon
Thorsten
5pm CrossFit
1 x 2 @ 115 lbs
Could probably add a few more #'s next time.
2
Brett
McQuillen
5pm CrossFit
1 x 2 @ 100 lbs
3
Arturo
Fiero
5pm CrossFit
1 x 2 @ 97 lbs
I've done 2 @ 110 before, guess I never logged it.
4
Nate
Cobb
8am CrossFit
1 x 2 @ 80 lbs
4
Rob
Fletcher
6am CrossFit
1 x 2 @ 80 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 2 @ 70 lbs
75*1.75
5
Davey
Melzer
12pm CrossFit
1 x 2 @ 70 lbs
at bw 217
5
Joshua
Holmes
4pm CrossFit
1 x 2 @ 70 lbs
6
Ryan
Goderre
5pm CrossFit
1 x 2 @ 67 lbs
7
Pete
Mc Workman
6am CrossFit
2 x 2 @ 62 lbs
7
Brian
Kent
5pm CrossFit
1 x 2 @ 62 lbs
7
Chris
Bartley
8am CrossFit
1 x 2 @ 62 lbs
Hit 65 but had to kip to get it
7
Denver
Guess
5pm CrossFit
1 x 2 @ 62 lbs
7
Private
5pm CrossFit
1 x 2 @ 62 lbs
7
Ryan
Figuerado
6pm CrossFit
1 x 2 @ 62 lbs
7
Ryan
Holcombe
6pm CrossFit
1 x 2 @ 62 lbs
8
Dominic
Pardini
7pm CrossFit
1 x 2 @ 60 lbs
8
Olivier
Derei
7pm CrossFit
1 x 2 @ 60 lbs
9
Eric
Macpherson
5pm CrossFit
1 x 2 @ 53 lbs
10
Ulrick
Matsunaga
7am CrossFit
1 x 2 @ 51.5 lbs
11
Mike
Tighe
6am CrossFit
1 x 2 @ 45 lbs
12
Chad
Baker
12pm CrossFit
1 x 2 @ 44 lbs
tried 53lbs twice got once
12
Jim
Pinkerton
6am CrossFit
1 x 2 @ 44 lbs
12
Lenny
T
5pm CrossFit
1 x 2 @ 44 lbs
13
Chris
Aldrich
7am CrossFit
1 x 2 @ 40 lbs
20; 25; 30; 35; 40; did one rep at 45
14
Ilya
Zavalov
12pm CrossFit
1 x 2 @ 35 lbs
14
Tyler
Eickmann
5pm CrossFit
1 x 2 @ 35 lbs
15
James
Tamashiro
7pm CrossFit
1 x 2 @ 28.5 lbs
16
Jim
Sirovy
7pm CrossFit
1 x 2 @ 26 lbs
17
Jet
Javelet
5pm CrossFit
1 x 2 @ 22.5 lbs
18
Steven
Bui
7pm CrossFit
1 x 2 @ 18 lbs
19
Jaimeson
Pollen
5pm CrossFit
1 x 2 @ 16 lbs
20
Kevin
Baker
7pm CrossFit
1 x 2 @ 12.5 lbs
21
Private
6pm CrossFit
1 x 2 @ 10 lbs
21
Zach
Jones
12pm CrossFit
1 x 2 @ 10 lbs
22
Fabricio
🦍
12pm CrossFit
1 x 2 @ 7.5 lbs
23
Milton
Montiel
6pm CrossFit
1 x 2 @ 5 lbs
24
Eric
Svensen
6am CrossFit
1 x 2 @ 0 lbs
BLK BND
24
Salvador
Urena
5pm CrossFit
1 x 2 @ 0 lbs
2 @ BW
Female Clients
1
Claudia
Chaloner
12pm CrossFit
1 x 2 @ 49 lbs
plus 2# belt
2
Private
4pm CrossFit
1 x 2 @ 44 lbs
3
Heather
Spears
5pm CrossFit
1 x 2 @ 41 lbs
+ 2lb belt 1x2 @ 46 failed 2 rep
4
Wifey
(aka Chris ...
6pm CrossFit
1 x 5 @ 28 lbs
week 1 , 26lb KB + belt
5
Leigh
Bryant
6am CrossFit
1 x 2 @ 26 lbs
Failed 2nd on 28.5
6
Kym
Janke
8am CrossFit
1 x 2 @ 20 lbs
kipped to finish the second rep
6
Laura
Ringgold
4pm CrossFit
1 x 2 @ 20 lbs
6
Patricia
Brown
6pm CrossFit
1 x 2 @ 20 lbs
7
Genesis
Dejesus
7pm CrossFit
1 x 2 @ 17.5 lbs
7
Private
5pm CrossFit
1 x 2 @ 17.5 lbs
8
Maria
Mercado
6am CrossFit
1 x 2 @ 15 lbs
9
Kelly
Hill
6pm CrossFit
1 x 2 @ 12.5 lbs
10
Karli-Mae
Ochoa
6am CrossFit
1 x 2 @ 7.5 lbs
1 @10lbs
10
Rachael
Storm
4pm CrossFit
1 x 2 @ 7.5 lbs
1 x 10lb
11
Steph
Jarosz
4pm CrossFit
1 x 2 @ 5 lbs
12
Private
6pm CrossFit
1 x 2 @ 2.5 lbs
13
Camille
Chamberlen
8am CrossFit
1 x 2 @ 0 lbs
small black band
13
Chelsie
Coughlin
12pm CrossFit
1 x 2 @ 0 lbs
red and teal band
13
Gracie
Laciste
4pm CrossFit
1 x 2 @ 0 lbs
Blk band
13
Jaclyn
Morbitzer
8am CrossFit
1 x 2 @ 0 lbs
big red and small black band
13
Kait
Pollen
6am CrossFit
1 x 2 @ 0 lbs
Red band, not linked unbanded
13
kasey
stark
5pm CrossFit
1 x 2 @ 0 lbs
body weight
13
Lisa
Gift
5pm CrossFit
1 x 2 @ 0 lbs
black band; 2 sets black+red; 2 sets blue+black
13
Sarah
Calvert
12pm CrossFit
1 x 2 @ 0 lbs
blue band, but a shitty one
13
Vienna
Kaiser
8am CrossFit
1 x 2 @ 0 lbs
5x 5 55lb strict press, 10 each side 25lb db row, 30 sec banded s...
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