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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
Wall Ball/HPSn/Row - 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):
16 (10/6)
Workout
Wall Ball/HPSn/Row
Warm-up
1 minute Assault Bike
20 Banded Face Pulls
10 Banded Low Ext. Rotations / side
10 Banded (wrists) Hips to Shoulders to Overhead
15 High Five Squats
5 PVC Passes
10 PVC Overhead Squats
10 Wall Balls
TOGETHER:
Empty Barbell Warm-up + Drills (Detailed breakdown and a lot of Drilling)
Strength
Hang Power Snatch (3 Every 1:30 x 8 sets)
Increase weight throughout.
Concentration on good positioning and hip contact.
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
1 Minute Wall Balls (20/14 to 10/9 ft.)
1 Alternating DB Snatch (50/30lbs)
1 Minute Assault Bike Calories
1 Minute Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 14, 2019
Male Clients
1
Craig
Kreinest
10:30am CrossFit
1 x 5 @ 165 lbs
2
Private
10:30am CrossFit
2 x 5 @ 105 lbs
3
Ryan
Figuerado
9:30am CrossFit
1 x 5 @ 95 lbs
3
Ryan
Goderre
9:30am CrossFit
1 x 5 @ 95 lbs
4
Ahmed
Dahir
9:30am CrossFit
1 x 3 @ 95 lbs
4
Bill
Curci
9:30am CrossFit
1 x 3 @ 130 lbs
4
Eric
Otero
9:30am CrossFit
1 x 3 @ 105 lbs
4
Jaimeson
Pollen
10:30am CrossFit
1 x 3 @ 115 lbs
4
Jake
White
10:30am CrossFit
1 x 3 @ 132.5 lbs
4
Nate
Cobb
9:30am CrossFit
1 x 3 @ 125 lbs
Female Clients
1
Wifey
(aka Chris ...
10:30am CrossFit
1 x 5 @ 70 lbs
2
Yaili
Dominguez ...
10:30am CrossFit
1 x 5 @ 0 lbs
2
Alissa
Cobb
9:30am CrossFit
1 x 3 @ 65 lbs
2
Michelle
Robidas
9:30am CrossFit
1 x 3 @ 65 lbs
2
Steph
Jarosz
10:30am CrossFit
1 x 3 @ 85 lbs
2
Donica
Ryder ⛵️
9:30am CrossFit
1 x 2 @ 75 lbs
failed on rep 3
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