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Components
Back Squat
Bench Press
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
Week 9 - 1RM Day - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
51 (30/21)
Workout
Week 9 - 1RM Day
Warm-up
5 Triple Push-up Inchworms
10 GHD Hip Extensions
15 Air Squats
20 Banded Face Pulls
2 minutes 'KB on Knee' Ankle Mob
10 High Five Squats
Strength
Back Squat (Build to a 1RM)
25 minutes
If a new 1RM is not established, aim to PR your 3RM or 5RM.
Bench Press (Build to a 1RM)
Bench Press
20 minutes
If a new 1RM is not established, aim to PR your 3RM or 5RM.
Mobility
Metcon (No Measure)
1 min Hamstring Stretch / side
1 min Pigeon Stretch / side
1 min Couch Stretch / side
1 min Foam Roll T-Spine
1 min Doorway (Pec) Stretch / side
1 min Deadhang Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 20, 2019
Male Clients
1
Scott
Kellner
6am CrossFit
1 x 1 @ 380 lbs
2 fails at 405. Still more than I've done in over a year
2
Nate
Cobb
12pm CrossFit
1 x 1 @ 375 lbs
3
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 1 @ 355 lbs
365 fail. 155-205-245-295-325-355-365(F). 325 easy, 355 hard belt...
4
Moyzes
Dias
12pm CrossFit
1 x 1 @ 350 lbs
4
Papi
Aka Teddy
4pm CrossFit
1 x 1 @ 350 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 1 @ 345 lbs
failed 370 x2 failed 367 ;(
5
Jake
White
6am CrossFit
1 x 1 @ 345 lbs
6
Brad
Damon
6am CrossFit
1 x 1 @ 330 lbs
6
Mike
Tighe
12pm CrossFit
1 x 1 @ 330 lbs
7
AJ!
Isabelo
6am CrossFit
1 x 1 @ 325 lbs
155#BW
7
Brian
Kent
4pm CrossFit
1 x 1 @ 325 lbs
casual 20+lb pr
7
Olivier
Derei
5pm CrossFit
1 x 1 @ 325 lbs
7
Tyler
Eickmann
8am CrossFit
1 x 1 @ 325 lbs
AAAAAAAAAAAHHHHHHHHHHHH!!!!!!!!!!1
8
Aldair
Rodriguez
12pm CrossFit
1 x 1 @ 305 lbs
failed at 315
9
Hipster
Carlos
6am CrossFit
1 x 1 @ 295 lbs
Felt ok
10
Lenny
T
5pm CrossFit
1 x 1 @ 290 lbs
11
Jaimeson
Pollen
5pm CrossFit
1 x 1 @ 285 lbs
12
Brian
Kalmenson
6am CrossFit
1 x 2 @ 275 lbs
Back pain- didn’t go heavier
12
Brandon
Thorsten
4pm CrossFit
1 x 1 @ 275 lbs
Still protecting the knee.
12
Eric
Otero
5pm CrossFit
1 x 1 @ 275 lbs
12
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 275 lbs
failed 295
13
Ryan
Keith
12pm CrossFit
1 x 1 @ 265 lbs
taking it easy
14
Bill
Curci
4pm CrossFit
1 x 1 @ 260 lbs
15
Michael
Liu
6am CrossFit
1 x 1 @ 225 lbs
16
Christopher
Lai
7am CrossFit
1 x 5 @ 210 lbs
16
Ahmed
Dahir
8am CrossFit
1 x 1 @ 210 lbs
17
Ashish
Grover
8am CrossFit
1 x 1 @ 207 lbs
Failed @230& 227
18
Ryan
Holcombe
5pm CrossFit
1 x 1 @ 185 lbs
19
Kevin
Henderson
12pm CrossFit
5 x 5 @ 165 lbs
19
Bill
Houck
6am CrossFit
1 x 1 @ 165 lbs
5 reps
Female Clients
1
ashley
green
5pm CrossFit
1 x 1 @ 250 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 1 @ 240 lbs
246 attempted...so close
2
Ruth
Rittermann
6am CrossFit
1 x 1 @ 240 lbs
Failed 245 and 250. Excited to get them up next week!
3
Lindsey
Hempy
6am CrossFit
1 x 1 @ 235 lbs
pr @ 226, 230, 235
4
Patricia
Brown
12pm CrossFit
1 x 1 @ 225 lbs
tried 235 once, F
5
Camille
Chamberlen
8am CrossFit
1 x 1 @ 220 lbs
5
Janis
Green
7am CrossFit
1 x 1 @ 220 lbs
failed 225
6
Kym
Janke
4pm CrossFit
1 x 1 @ 210 lbs
ever the slightest bit below parallel :-)
7
April
Hernandez
8am CrossFit
1 x 1 @ 200 lbs
Woohoo!! Felt good!
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 200 lbs
8
Gretchen
Otero
5pm CrossFit
1 x 1 @ 185 lbs
9
Alissa
Cobb
6am CrossFit
1 x 1 @ 180 lbs
10
Becca
Chang
6pm CrossFit
1 x 1 @ 175 lbs
10
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 175 lbs
11
Michelle
Robidas
6am CrossFit
1 x 1 @ 165 lbs
12
Wendy
Escalante
12pm CrossFit
1 x 1 @ 151 lbs
13
Tammy
Nguyen
6am CrossFit
1 x 1 @ 150 lbs
14
Esmeralda
Bernal
6pm CrossFit
1 x 1 @ 145 lbs
14
Kaitlin
Woods
6pm CrossFit
1 x 1 @ 145 lbs
15
Thuong
Ton
6am CrossFit
1 x 1 @ 130 lbs
16
Yaili
Dominguez ...
6pm CrossFit
1 x 1 @ 100 lbs
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