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Components
Power Snatch
Metcon
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
EMOM Time! - 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):
12 (8/4)
Workout
EMOM Time!
Warm-up
200m Run
5 Burpee Tuck Jumps
10 High Five Squats
15 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
10 PVC Passes
10 PVC Overhead Squats
2 minutes Foam Roll T-Spine (1-minute w/ bar overhead)
1 minute Hanging Hollow Hold
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Power Snatch
3 'Touch-and-go' every 1:30 x 8 sets
Increase weight throughout (small jumps!)
Metcon
Metcon (AMRAP - Rounds and Reps)
Alternating EMOM
Even minutes: 5 Power Snatch (95/65)
Odd minutes: 5 Calorie Bike
*Add one rep every 4 minutes until you cannot complete the set unbroken
Score: Last successfully completed minute + reps in the failed minute
Finisher
Metcon (AMRAP - Reps)
Play the fish game on the Rower. Score your points as reps. Play as many rounds as you'd like.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 16, 2019
Male Clients
1
Craig
Kreinest
9:30am CrossFit
1 x 3 @ 145 lbs
2
Jim
Pinkerton
10:30am CrossFit
1 x 3 @ 135 lbs
3
Bill
Curci
9:30am CrossFit
1 x 3 @ 125 lbs
3
Mykola
Kosenko
9:30am CrossFit
1 x 3 @ 125 lbs
4
Ashish
Grover
9:30am CrossFit
1 x 3 @ 115 lbs
4
Eric
Otero
9:30am CrossFit
1 x 3 @ 115 lbs
5
Michael
Liu
9:30am CrossFit
1 x 3 @ 85 lbs
6
Ryan
Johnson
10:30am CrossFit
1 x 3 @ 35 lbs
Female Clients
1
Kelly
Hill
9:30am CrossFit
1 x 3 @ 75 lbs
2
Becca
Chang
10:30am CrossFit
1 x 3 @ 70 lbs
3
Lisa
Gift
10:30am CrossFit
1 x 3 @ 60 lbs
working on form
4
Nakisha
Sivers
9:30am CrossFit
1 x 3 @ 55 lbs
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