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Components
Shoulder Press + Push ...
Overhead Hell
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
Christmas Eve or Tanktop Tuesday? - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 9:30 AM
CrossFit: 10:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (13/7)
Workout
Christmas Eve or Tanktop Tuesday?
Warm-up
5 Double Push-up Inchworms
1 min Side Plank / side
0:20 GHD Prone Hold
0:20 GHD Supine Hold
20 Banded Face Pulls
10 Banded Hips to Shoulders to Overhead
50 ft. Waiter's Walk / side
1 min Handstand Progressions
TOGETHER:
Empty Barbell Warm-up + Drills
Weightlifting
Shoulder Press + Push Press + Push Jerk (1 +1+1 every 1:15 x 7 sets)
Start light, build up in weight throughout
Metcon
Overhead Hell (Time)
5 Rounds for Time of:
3 Strict Presses
6 Push Presses
9 Push Jerks
Rx: 95/65
Rx+: 115/75
This is going to burn. You should be able to perform this weight for AT LEAST 8-10 reps on Strict Shoulder Press.
Finisher
Metcon (Time)
500m Ski Erg
500m Row
2 minutes Hollow Body
250m Row
250m Ski Erg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 24, 2019
Male Clients
1
Olivier
Derei
CrossFit: 10:30 AM
1 x 1 @ 155 lbs
2
Lenny
T
CrossFit: 10:30 AM
1 x 1 @ 150 lbs
3
Brad
Damon
CrossFit: 9:30 AM
1 x 1 @ 145 lbs
4
Ashish
Grover
CrossFit: 9:30 AM
1 x 1 @ 135 lbs
4
Kevin
Gelfand
CrossFit: 9:30 AM
1 x 1 @ 135 lbs
4
Moyzes
Dias
CrossFit: 10:30 AM
1 x 1 @ 135 lbs
4
Ron
Kao
CrossFit: 10:30 AM
1 x 1 @ 135 lbs
5
Bill
Curci
CrossFit: 9:30 AM
1 x 1 @ 130 lbs
5
Ryan
Figuerado
CrossFit: 9:30 AM
1 x 1 @ 130 lbs
6
Private
CrossFit: 10:30 AM
1 x 1 @ 125 lbs
7
Ahmed
Dahir
CrossFit: 10:30 AM
1 x 1 @ 115 lbs
8
Eric
Otero
CrossFit: 9:30 AM
1 x 1 @ 110 lbs
8
Jaimeson
Pollen
CrossFit: 9:30 AM
1 x 1 @ 110 lbs
Female Clients
1
Patricia
Brown
CrossFit: 10:30 AM
1 x 1 @ 105 lbs
2
Heather
Spears
CrossFit: 9:30 AM
1 x 1 @ 100 lbs
3
ashley
green
CrossFit: 9:30 AM
1 x 1 @ 85 lbs
3
Brooke🦄
Beronda 🦏
CrossFit: 9:30 AM
1 x 1 @ 85 lbs
3
Wifey
(aka Chris ...
CrossFit: 10:30 AM
1 x 1 @ 85 lbs
4
Janis
Green
CrossFit: 9:30 AM
1 x 1 @ 70 lbs
t bar
5
Nakisha
Sivers
CrossFit: 10:30 AM
1 x 1 @ 50 lbs
plus t-bar weight
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