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Components
Hang Power Snatch
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
DELOAD Week - 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):
64 (40/24)
Workout
DELOAD Week
Warm-up
50 ft. Banded (wrists) Bear Crawl
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Press
10 PVC Passes
10 High Five Squats
10 Cossack Squats
10 PVC GHD Hip Extensions
10 PVC OHS
TOGETHER @ 45/35:
5 B/N Snatch Grip Press
5 Pause OHS
5 Hang Power Snatch
Strength
Hang Power Snatch (1 EMOM x 10)
Build up in weight throughout
Metcon
Metcon (Time)
5 Rounds of:
9 Box Jumps (30/24)
15 Wallballs (20/14 to 11/10 ft.)
200m Run
15 minute timecap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 10, 2018
Male Clients
1
Kai
Lucena
12pm CrossFit
1 x 1 @ 225 lbs
caught 235 just at parallel
2
Scott
Kellner
6am CrossFit
1 x 1 @ 185 lbs
3
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 1 @ 175 lbs
3
Jim
Pinkerton
6am CrossFit
1 x 1 @ 175 lbs
3
Shaun
Storm
6pm CrossFit
1 x 1 @ 175 lbs
no olys and High Hang
4
Craig
Kreinest
5pm CrossFit
1 x 1 @ 165 lbs
5
Brian
Kalmenson
6am CrossFit
1 x 1 @ 155 lbs
5
Ulrick
Matsunaga
7am CrossFit
1 x 1 @ 155 lbs
6
Adam
Gelfand
12pm CrossFit
1 x 1 @ 150 lbs
7
Private
5pm CrossFit
1 x 2 @ 145 lbs
7
AJ!
Isabelo
6am CrossFit
1 x 1 @ 145 lbs
7
Chris
Bartley
4pm CrossFit
1 x 1 @ 145 lbs
7
Ilya
Zavalov
12pm CrossFit
1 x 1 @ 145 lbs
8
Frank!e
Armas
4pm CrossFit
1 x 1 @ 140 lbs
close ... no video review ... at BW
9
Ken
Nelson
4pm CrossFit
1 x 1 @ 135 lbs
9
Moyzes
Dias
7pm CrossFit
1 x 1 @ 135 lbs
9
Nate
Cobb
8am CrossFit
1 x 1 @ 135 lbs
9
Nathan
Thompson
12pm CrossFit
1 x 1 @ 135 lbs
9
Ron
Singer
6pm CrossFit
1 x 1 @ 135 lbs
9
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 135 lbs
10
Denver
Guess
5pm CrossFit
1 x 1 @ 125 lbs
11
Eric
Svensen
6am CrossFit
1 x 1 @ 115 lbs
11
Ryan
Goderre
5pm CrossFit
1 x 1 @ 115 lbs
12
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 110 lbs
13
Brandon
Gonzalez
12pm CrossFit
1 x 1 @ 105 lbs
13
Fabricio
🦍
12pm CrossFit
1 x 1 @ 105 lbs
13
Milton
Montiel
6pm CrossFit
1 x 1 @ 105 lbs
13
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 105 lbs
13
William
Rico
4pm CrossFit
1 x 1 @ 105 lbs
14
Julian
Willis
4pm CrossFit
1 x 1 @ 100 lbs
14
Zach
Jones
12pm CrossFit
1 x 1 @ 100 lbs
15
Eric
Macpherson
5pm CrossFit
1 x 1 @ 95 lbs
good feeling in hip contact
16
Chad
Baker
12pm CrossFit
1 x 1 @ 80 lbs
Worked up to 80LBS
16
Robert
Geyer
4pm CrossFit
1 x 1 @ 80 lbs
17
Jet
Javelet
6pm CrossFit
1 x 1 @ 75 lbs
18
Marco
Hernandez
6pm CrossFit
10 x 2 @ 30 lbs
19
Akhil
Alluri
7pm CrossFit
1 x 10 @ 20 lbs
20
S.W
SHIM
12pm CrossFit
10 x 30 @ 0 lbs
35/45/55 x4//3/3
20
Dominic
Pardini
5pm CrossFit
1 x 115 @ 0 lbs
20
Bill
Curci
6pm CrossFit
1 x 1 @ 0 lbs
using pvc
Female Clients
1
Patrisha
Wilson
6am CrossFit
1 x 1 @ 110 lbs
2
Steph
Jarosz
12pm CrossFit
1 x 1 @ 103.64 lbs
3
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 100 lbs
4
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 95 lbs
4
Rachael
Storm
4pm CrossFit
1 x 1 @ 95 lbs
5
Gracie
Laciste
4pm CrossFit
1 x 1 @ 90 lbs
6
Kait
Pollen
5pm CrossFit
1 x 1 @ 85 lbs
7
Janis
Green
7am CrossFit
1 x 1 @ 80 lbs
7
Maria
Mercado
6am CrossFit
1 x 1 @ 80 lbs
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 80 lbs
8
Chelsie
Coughlin
8am CrossFit
1 x 1 @ 75 lbs
8
Katie
Klink
6am CrossFit
1 x 1 @ 75 lbs
9
Alissa
Cobb
7am CrossFit
1 x 1 @ 70 lbs
9
Jasmine
Poon
8am CrossFit
1 x 1 @ 70 lbs
9
Kym
Janke
12pm CrossFit
1 x 1 @ 70 lbs
9
Megan
Gibbings
5pm CrossFit
1 x 1 @ 70 lbs
9
Theresa
Brinsa
12pm CrossFit
1 x 1 @ 70 lbs
failed 75 twice
9
Wifey
(aka Chris ...
6pm CrossFit
1 x 1 @ 70 lbs
from rack
10
Danielle
Barragan
12pm CrossFit
1 x 1 @ 65 lbs
11
kasey
stark
5pm CrossFit
1 x 1 @ 60 lbs
12
Genesis
Dejesus
7pm CrossFit
1 x 1 @ 55 lbs
13
Libby
Lefanowicz
5pm CrossFit
1 x 1 @ 35 lbs
13
Vienna
Kaiser
8am CrossFit
1 x 1 @ 35 lbs
stayed light and practice form - glute
14
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 34 lbs
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