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Components
Above Knee Pause Snatches
Snatch
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
The Collective - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (17/17)
Workout
The Collective
This Saturday, Veterans Day Fundraiser WOD @ 9:30am and 10:30am. Family and friends are welcome to this workout! Clothes and cash donations to support Veterans Village of San Diego. Got questions? I got answers 😉 adam@crossfitatr.com December 4th Save the date!! CrossFit ATR's 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB... more details to follow ;)
Warm-up
Metcon (No Measure)
1 Round:
400m Run
4 Perfect Lunges w/ Rotation
3 Sided Plank (:20 per side)
5 PVC Passes
10 PVC OHS
Then, coach lead empty barbell warm-up
Weightlifting
Above Knee Pause Snatches (1 Rep every 1:10 x 5 (same load))
Snatch with a pause right above knee
Snatch (1 Rep Every 1:10 x 8 (increasing))
Metcon
Metcon (Time)
For Time:
10 Snatches (95/65lbs)
100 Double Unders
8 Snatches (115/80lbs)
80 Double Unders
6 Snatches (135/95lbs)
60 Double Unders
4 Snatches (155/105lbs)
40 Double Unders
2 Snatches (175/115lbs)
20 Double Unders
*(Power Snatch RX) (Squat Snatch RX+)
Scaling:
Scale the metcon by using a weight slightly lighter than your heavy single above for the final two reps. Then scale accordingly back to the opening set of 10 Snatches.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 10, 2021
Male Clients
1
Izick
Espinoza
5pm CrossFit
1 x 1 @ 155 lbs
2
Niko
Orozco
6pm CrossFit
1 x 1 @ 140 lbs
3
Bryan
Ruezga
4pm CrossFit
5 x 1 @ 115 lbs
3
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 1 @ 115 lbs
4
Spencer
Baker
5pm CrossFit
1 x 1 @ 105 lbs
5
Aaron
Hart
5am CrossFit
1 x 1 @ 95 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 1 @ 95 lbs
5
Fernando
Flores
6pm CrossFit
1 x 1 @ 95 lbs
5
Jericho
Urmenita
5pm CrossFit
1 x 1 @ 95 lbs
5
Michael
Neitzel
4pm CrossFit
1 x 1 @ 95 lbs
Warm up
5
Paul
Miller
4pm CrossFit
1 x 1 @ 95 lbs
5
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 95 lbs
6
Papi
Aka Teddy
12pm CrossFit
1 x 1 @ 85 lbs
7
John
Hibbard
5am CrossFit
1 x 1 @ 75 lbs
7
Nate
Cobb
12pm CrossFit
1 x 1 @ 75 lbs
8
Javier
Morales
5am CrossFit
1 x 1 @ 65 lbs
8
Joel
Briggs
12pm CrossFit
1 x 1 @ 65 lbs
Female Clients
1
Patricia
Brown
5pm CrossFit
1 x 1 @ 75 lbs
1
Steph
Jarosz
8am CrossFit
1 x 1 @ 75 lbs
2
Patrisha
Wilson
6am CrossFit
5 x 1 @ 65 lbs
2
Amanda
Carson
4pm CrossFit
1 x 1 @ 65 lbs
3
Maria
Mercado
6pm CrossFit
1 x 1 @ 60 lbs
4
Alissa
Cobb
6am CrossFit
1 x 1 @ 55 lbs
4
Brianna
Perry
4pm CrossFit
1 x 1 @ 55 lbs
4
Donica
Ryder ⛵️
5am CrossFit
1 x 1 @ 55 lbs
4
Hollie
Tkac
12pm CrossFit
1 x 1 @ 55 lbs
4
Jenny
Hart
5am CrossFit
1 x 1 @ 55 lbs
4
Phoebe
Seaver
7am CrossFit
1 x 1 @ 55 lbs
4
Rachael
Record
7am CrossFit
1 x 1 @ 55 lbs
5
Crystal
Laney
5pm CrossFit
1 x 1 @ 50 lbs
5
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 50 lbs
6
Janis
Green
8am CrossFit
1 x 1 @ 45 lbs
6
Kelsey
Niemann
5pm CrossFit
1 x 1 @ 45 lbs
7
Talia
Mercardo
4pm CrossFit
1 x 1 @ 35 lbs
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