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Components
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
Oly Skill and Assault Bike - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (2/6)
Workout
Oly Skill and Assault Bike
Warm-up
12 Minute Cap:
3 Rounds of:
200m Run
:30 Side Planks
15 Ext Rot and Pres
15 DB Presses (medium weight)
15 Banded Squats
Skill Development
EMOM X 10:
1 Squat Clean and Jerk (building up to but not beyond 75%)
Metcon (Calories)
10 Minute AMRAP for max calories on the assault bike. Every 2 minutes you are to hit a Clean and Jerk @ 75% before returning back to the bike. Your score is total calories on assault bike.
For every missed Clean and Jerk subtract 10 calories from your total score.
The bike should be done at a steady pace, not max effort.
Mobility
15 Minute Mobility and Foam roll session.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 02, 2018
Male Clients
1
Jim
Sirovy
CrossFit: 8:00 AM
130 Calories
2
Giovanni
Barranco
CrossFit: 8:00 AM
96 Calories
Female Clients
1
Jaclyn
Morbitzer
CrossFit: 8:00 AM
96 Calories
110lb clean and jerk
2
Carolina
Arslanian
CrossFit: 8:00 AM
93 Calories
3
Alissa
Cobb
CrossFit: 8:00 AM
86 Calories
#70
4
Chelsie
Coughlin
CrossFit: 8:00 AM
73 Calories
75# C&J
5
Teresa
Swanson
CrossFit: 8:00 AM
60 Calories
6
Theresa
Brinsa
CrossFit: 8:00 AM
50 Calories
75lb
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