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Components
7000/5000lb Elephant
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
An Old Benchmark Revisit - 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 (7/5)
Workout
An Old Benchmark Revisit
Warm-up
500m Row
10 Banded Ext. Rotations w/ Press
400m Row
15 GHD Hip Extensions
300m Row
1 minute Handstand Progressions
200m Row
5 Burpee Broad Jumps
100m Row
1 minute Side Plank / side
Skill Development
Power Clean + Push Press
Metcon
7000/5000lb Elephant (Time)
Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but manageable weight and always remember to keep your Form.
Weight example (7000lbs):
52 reps at 135lbs
74 reps at 95lbs
93 reps at 75lbs
156 reps at 45lbs
Weight example (5000lbs):
44 reps at 115lbs
53 reps at 95lbs
66 reps at 75lbs
91 reps at 55lbs
143 reps at 35lbs
**If you are newer to Power Cleans Scale to 5000/3500lbs! Keep good form one every rep!
Mobility
Metcon (No Measure)
2 minutes Foam Roll T-Spine
1 minute Couch Stretch / side
1 minute Lacrosse Ball Pec on Post / side
1 minute Seated Twist (Playboy) Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 07, 2019
Male Clients
1
Jake
White
10:30am CrossFit
7:46
52 reps at 135 lbs
2
Bill
Curci
9:30am CrossFit
9:36
74@95lb 50 snatch; 24 C&J
3
Eric
Otero
9:30am CrossFit
9:50
7000# - 93 reps @ 75#. All snatches.
4
Ashish
Grover
9:30am CrossFit
10:31
61 reps@115
5
Chris
Christian
9:30am CrossFit
13:41
75lbs
6
Ahmed
Dahir
9:30am CrossFit
16:20
74 reps at 95lbs
7
Aldair
Rodriguez
9:30am CrossFit
16:25
74 reps at 95 lbs
Female Clients
1
Karli-Mae
Ochoa
9:30am CrossFit
11:03
66 @ 75lbs
2
Jaclyn
Morbitzer
10:30am CrossFit
12:49
48 reps at 105lbs
3
Wifey
(aka Chris ...
10:30am CrossFit
14:40
HHC (5000lb - 75lb)
4
Lisa
Gift
9:30am CrossFit
16:18
55# 91 reps
5
Gretchen
Otero
9:30am CrossFit
0:00
I did my own thing .. rowing chipper 14:19 ... practiced snatches...
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