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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
EMOM Day - 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):
41 (27/14)
Workout
EMOM Day
Save the date: Saturday 12/14 ATR 7 Year Anniversary Bash (7pm-12) Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-Up
200m Run
5 Double Push-up Inchworms
10 GHD Hip Extensions
10 Cossack Squats
10 Wipers
10 Scorpions
TOGETHER:
Empty Barbell Warm-up + Drills
THEN
EMOM x 5
Minute 1: 12 Alternating DB Clean and Strict Press (light to moderate)
Minute 2: 5 Power Cleans (Light to moderate)
Minute 3: Rest
Minute 4: 12 Alternating DB Clean and Strict Press (moderate)
Minute 5: 5 Power Cleans (moderate)
Metcon
Metcon (AMRAP - Rounds)
EMOM x 30 (AKA 6 Rounds of:)
Minute 1 - 12 Box Jumps (24/20)
Minute 2 - 12/10 Calorie Bike
Minute 3 - Rest
Minute 4 - 5 Power Cleans (listed below)
Minute 5 - 12 Alternating DB Hang Clean & Strict Press (40/25)
Power Clean weight increases 10/5 lbs each round. Increase the weight during your minute rest (minute 3). Make sure your final weight is a weight you can complete singles and scale back the preceding weights accordingly. We are aiming to complete all 30 rounds!
Power Clean Weights
Rx :
95/65
105/70
115/75
135/80
145/90
155/95
Rx+ :
135/95
145/100
155/105
165/110
175/115
185/120
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 03, 2019
Male Clients
1
Adam
Gelfand
12pm CrossFit
30 Rounds
rx++
1
Private
6am CrossFit
30 Rounds
1
Brian
Kalmenson
6am CrossFit
30 Rounds
1
Brian
Kent
4pm CrossFit
30 Rounds
1
Connor
Miller 🍟 🍔
6pm CrossFit
30 Rounds
15 BJOs @ 30", 3MUs after bike x 3rds
1
David
Paladino
12pm CrossFit
30 Rounds
1
Fernando
Flores
6pm CrossFit
30 Rounds
1
Mike
Tighe
12pm CrossFit
30 Rounds
1
Nate
Cobb
12pm CrossFit
30 Rounds
1
Ron
Kao
7pm CrossFit
30 Rounds
1
Ryan
Figuerado
5pm CrossFit
30 Rounds
1
Scott
Kellner
6am CrossFit
30 Rounds
2
Bill
Curci
4pm CrossFit
30 Rounds
125->175
2
Brad
Damon
6am CrossFit
30 Rounds
2
Ken
Nelson
4pm CrossFit
30 Rounds
2
Kevin
Gelfand
5pm CrossFit
30 Rounds
Finished at 165
2
Ramon
Ulloa
4pm CrossFit
30 Rounds
3
Andrés
Herrera
4pm CrossFit
28 Rounds
3
Lenny
T
6pm CrossFit
28 Rounds
4
Chad
Baker
12pm CrossFit
30 Rounds
24" box, 12 Cal bike, 65lbs power cleans, 20 lbs db hang cleans
4
Eric
Otero
5pm CrossFit
30 Rounds
finished at 145# cleans. Used 30# DB.
4
Jaimeson
Pollen
4pm CrossFit
30 Rounds
RX+ cleans. 30# press
4
Michael
Liu
6am CrossFit
30 Rounds
4
Michael
SYLLIAASEN
6pm CrossFit
30 Rounds
95 Power Clean, 12 cal bike, 20" box
4
Robby
Tabellija
12pm CrossFit
30 Rounds
185 bsquat, 40# bo rows,
4
Tyler
Eickmann
8am CrossFit
30 Rounds
24" step ups 95/105/115/125/135/135 30# db clean & press
5
Ryan
Johnson
7pm CrossFit
0 Rounds
20 in, 12 cal, 95lb, 25 lb
Female Clients
1
Jaclyn
Morbitzer
8am CrossFit
30 Rounds
1
Kym
Janke
4pm CrossFit
30 Rounds
steady pace, no sprints
2
Maria
Mercado
5pm CrossFit
29 Rounds
The bike!!! :::middle finger::::
3
Camille
Chamberlen
12pm CrossFit
30 Rounds
3
Lindsey
Hempy
6am CrossFit
30 Rounds
started at 85 lbs
4
Alissa
Cobb
6am CrossFit
30 Rounds
box su (heel), rx everything else
4
Becca
Chang
6pm CrossFit
30 Rounds
Cleans worked up to 110 / DB @ 20lbs
4
Brenna
Jarrells
12pm CrossFit
30 Rounds
RX everything but the box- step ups
4
Deandra
Van Houten
8am CrossFit
30 Rounds
RX+ except for step ups instead of box jumps
4
Donica
Ryder ⛵️
6am CrossFit
30 Rounds
modified box jumps to elevated pushups, 75 lb cleans throughout, ...
4
Gretchen
Otero
5pm CrossFit
30 Rounds
started cleans at 55# ended at 75# .. .20# DB
4
kasey
stark
5pm CrossFit
30 Rounds
RX minus db 20lb
5
Nakisha
Sivers
6pm CrossFit
6 Rounds
5
Patricia
Brown
6pm CrossFit
6 Rounds
step ups
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