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Components
Viper
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
"Viper" - 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):
11 (7/4)
Workout
"Viper"
Warm-up
5 Double Push-up Inchworms
15 Banded Face Pulls
15 V-Ups
20 Step Back Lunges
15 Banded Ext. Rotations w/ Press
15 Wall Squats
0:30 Hanging Hollow Hold (chin-up grip)
10 PVC Passes
10 PVC OHS
5 Big Kips
5 B/N Snatch Grip Press (45/35)
5 OHS (45/35)
TOGETHER:
5 Power Snatches (light)
Metcon
Viper (Time)
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes-to-Bar
30 Power Snatches (135/95)
20 minute timecap
Scale T2B to a means in which you could do multiple sets of 10+.
Power Snatch weight should be a weight where a 'relentless singles' pace can be employed, while still maintaining quality movement. No starfish snatches!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 08, 2018
Male Clients
1
Connor
Miller 🍟 🍔
9:30am CrossFit
15:39
T2B worst part, PSn hard after T2B
2
Brian
Kent
9:30am CrossFit
16:17
3
Scott
Wasowski
9:30am CrossFit
17:40
4
Ryan
Figuerado
9:30am CrossFit
16:12
85lb snatch
5
Jet
Javelet
9:30am CrossFit
16:47
75Lb Snatch
6
Jay
Cortez
9:30am CrossFit
19:30
scaled box height and weight on snatches
7
Fabricio
🦍
10:30am CrossFit
19:54
#75
Female Clients
1
Emily
Gruber
9:30am CrossFit
18:18
65lbs
2
Kait
Pollen
9:30am CrossFit
18:27
70# jump over bench
3
Madison
White
9:30am CrossFit
19:05
No rowers, so sub 1 mile a-bike. weighted sit ups (10 lb), 45 lb ...
4
Patricia
Brown
9:30am CrossFit
20:05
85#
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