Show Workout in Full Screen
Auto Scroll Page
Components
Power Clean
Metcon
Swing, Sit-up, Bike
Swing, Sit-up, Bike
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
Clean + Russian KBS/GHD Sit-ups/Bike - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (12/6)
Workout
Clean + Russian KBS/GHD Sit-ups/Bike
Warm-up
1 Round of:
10 Scap Pull-ups
10 GHD Hip Extensions
5 PVC Passes
2 Rounds of:
10 High Five Squats
10 GHD Sit-ups
10 Banded Overhead Squats (bands with handles)
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Power Clean
1 Rep Every 1:15 x 9
Building up in weight throughout
Advanced: 2 'touch and go' Power Clean x 9
Metcon
Metcon (Time)
5 Rounds of:
10 Russian KBS (Rx: 62/44, Rx+: 80/53))
15 GHD Sit-ups
20/16 Calorie Bike
19 minute timecap
Sub GHD Sit-ups for Weighted Sit-ups (30/15)
Swing, Sit-up, Bike (Time)
5 Rounds of:
10 RKBS (Rx: 62/44, Rx+: 80/62)
15 GHD Sit-ups
20/16 Calorie Bike
20 minute timecap
Sub GHD Sit-ups for Weighted Sit-ups (30/15)
Swing, Sit-up, Bike (Time)
5 Rounds of:
10 RKBS (Rx: 62/44, Rx+: 80/62)
15 GHD Sit-ups
20/16 Calorie Bike
20 minute timecap
Sub GHD Sit-ups for Weighted Sit-ups (30/15)
Mobility
Metcon (No Measure)
2 Rounds of:
2 min Couch Stretch / side
1 min Seated Glute Stretch (Playboy) / side
1 min Wishbone Stretch (against wall)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 21, 2019
Male Clients
1
Craig
Kreinest
5pm CrossFit
1 x 1 @ 245 lbs
1
Mike
Tighe
12pm CrossFit
1 x 1 @ 245 lbs
256 fail
2
Adam
Gelfand
12pm CrossFit
1 x 1 @ 215 lbs
doubles up to 205
3
Nate
Cobb
12pm CrossFit
1 x 2 @ 205 lbs
T&G
4
Brad
Damon
6am CrossFit
1 x 1 @ 185 lbs
5
Bill
Curci
5pm CrossFit
1 x 2 @ 180 lbs
6
Ashish
Grover
6am CrossFit
1 x 1 @ 175 lbs
7
Ryan
Keith
12pm CrossFit
1 x 1 @ 170 lbs
8
Eric
Otero
5pm CrossFit
1 x 1 @ 165 lbs
9
Ken
Nelson
5pm CrossFit
1 x 2 @ 155 lbs
worked touch and go's.
9
Trevor
Moncrief
6am CrossFit
1 x 1 @ 155 lbs
10
Ahmed
Dahir
12pm CrossFit
1 x 1 @ 145 lbs
touch and go
Female Clients
1
Deandra
Van Houten
12pm CrossFit
1 x 1 @ 155 lbs
2
kasey
stark
5pm CrossFit
1 x 1 @ 115 lbs
3
Michelle
Robidas
6am CrossFit
2 x 1 @ 105 lbs
4
Nakisha
Sivers
5pm CrossFit
1 x 1 @ 75 lbs
5
Gretchen
Otero
5pm CrossFit
1 x 1 @ 70 lbs
6
Wendy
Escalante
6am CrossFit
1 x 1 @ 55 lbs
work on clean, less pauses
Loading...
Powered By Wodify