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Components
Clean and Jerk
Gwen
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
Gwen - 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):
57 (34/23)
Workout
Gwen
Warm-up
15 Banded Ext. Rotations w/ Press
0:30 Hanging Hollow Hold
25 Banded Face Pulls
15 GHD Hip Extensions
2 minutes Handstand Progressions
10 Wipers
10 Scorpions
Weightlifting
Clean and Jerk (3 every 1:30 x 7 sets)
All sets must be touch and go, building up in weight throughout
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Mobility
Metcon (No Measure)
2 Rounds of:
2 minutes Foam Roll T-Spine
1 minute Lacrosse Ball Front Delts / side
1 minute Foam Roll Lats / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 12, 2019
Male Clients
1
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 225 lbs
1
David
Paladino
12pm CrossFit
1 x 3 @ 225 lbs
1
Izick
Espinoza
5pm CrossFit
1 x 3 @ 225 lbs
failed 3 reps @245
2
Scott
Kellner
7am CrossFit
1 x 3 @ 216.09 lbs
3
Craig
Kreinest
5pm CrossFit
1 x 3 @ 205 lbs
3
Jim
Pinkerton
6am CrossFit
1 x 3 @ 205 lbs
4
Papi
Aka Teddy
5pm CrossFit
1 x 3 @ 190 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 3 @ 185 lbs
5
Jake
White
6am CrossFit
1 x 3 @ 185 lbs
205 for 2
5
Nate
Cobb
12pm CrossFit
1 x 3 @ 185 lbs
5
Olivier
Derei
7pm CrossFit
1 x 3 @ 185 lbs
5
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 185 lbs
5
Ron
Kao
12pm CrossFit
1 x 3 @ 185 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 3 @ 175 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 3 @ 175 lbs
6
Private
6am CrossFit
1 x 3 @ 175 lbs
6
Robert
Christie
6am CrossFit
1 x 3 @ 175 lbs
6
Ryan
Goderre
5pm CrossFit
1 x 3 @ 175 lbs
7
Ryan
Holcombe
6pm CrossFit
1 x 3 @ 170 lbs
8
Bill
Curci
4pm CrossFit
1 x 3 @ 165 lbs
8
Jaimeson
Pollen
5pm CrossFit
1 x 3 @ 165 lbs
9
Moyzes
Dias
7pm CrossFit
1 x 3 @ 155 lbs
10
Ken
Nelson
4pm CrossFit
1 x 3 @ 145 lbs
11
Eric
Otero
5pm CrossFit
1 x 3 @ 140 lbs
11
Trevor
Moncrief
6am CrossFit
1 x 3 @ 140 lbs
12
Bryan
Stephens
12pm CrossFit
1 x 3 @ 135 lbs
12
Christopher
Gonzalez
6pm CrossFit
1 x 3 @ 135 lbs
12
Robby
Tabellija
12pm CrossFit
1 x 3 @ 135 lbs
return to front rack no bueno
12
Shaun
Storm
6pm CrossFit
1 x 3 @ 135 lbs
13
Chris
Christian
6am CrossFit
1 x 3 @ 125 lbs
13
Mykola
Kosenko
4pm CrossFit
1 x 3 @ 125 lbs
14
Ahmed
Dahir
8am CrossFit
1 x 3 @ 115 lbs
14
Tyler
Eickmann
8am CrossFit
1 x 3 @ 115 lbs
15
Michael
Liu
6am CrossFit
1 x 3 @ 95 lbs
Female Clients
1
Heather
Spears
4pm CrossFit
1 x 3 @ 140 lbs
2x2 @ 155
2
Kim
McGrath
4pm CrossFit
1 x 3 @ 120 lbs
3
Heather
Dunn
4pm CrossFit
1 x 3 @ 115 lbs
3
Nicole
Schneider
5pm CrossFit
1 x 3 @ 115 lbs
Round 7 did 120# failed at rep 3
4
Becca
Chang
6pm CrossFit
1 x 3 @ 100 lbs
4
Jaclyn
Morbitzer
8am CrossFit
1 x 3 @ 100 lbs
4
Laura
Ringgold
4pm CrossFit
1 x 3 @ 100 lbs
4
Maria
Mercado
6pm CrossFit
1 x 3 @ 100 lbs
4
Patrisha
Wilson
7am CrossFit
1 x 3 @ 100 lbs
5
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 95 lbs
5
Megan
Gibbings
5pm CrossFit
1 x 3 @ 95 lbs
5
Ruth
Rittermann
6am CrossFit
1 x 3 @ 95 lbs
6
kasey
stark
5pm CrossFit
1 x 3 @ 90 lbs
6
Wifey
(aka Chris ...
7pm CrossFit
1 x 3 @ 90 lbs
HHC+J
7
Michelle
Robidas
6pm CrossFit
3 x 3 @ 85 lbs
Need to work on form
7
Alissa
Cobb
6am CrossFit
1 x 3 @ 85 lbs
7
Lisa
Gift
5pm CrossFit
1 x 3 @ 85 lbs
8
Theresa
Brinsa
6am CrossFit
1 x 3 @ 75 lbs
no jerk
9
Esmeralda
Bernal
6pm CrossFit
1 x 3 @ 70 lbs
9
Gretchen
Otero
5pm CrossFit
1 x 3 @ 70 lbs
9
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 70 lbs
10
Nakisha
Sivers
4pm CrossFit
1 x 3 @ 65 lbs
11
Lindsey
Hempy
6am CrossFit
1 x 1 @ 160 lbs
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