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Components
Power Clean
Power Clean
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
Power Clean + DevilsPress/Row/GHD Sit-ups - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (23/11)
Workout
Power Clean + DevilsPress/Row/GHD Sit-ups
Warm-up
3 Rounds of:
10 Burpees
10 Single-leg Glute Bridges / side
0:10 Banded Low Ext Rotation hold (both sides simultaneously)
THEN
Empty Barbell Warm-up + Drills
Weightlifting
Power Clean (Build to a Heavy Single)
10 minutes
Power Clean (5x1 @ 80% of Single)
EMOM (5 minutes)
Metcon
Metcon (AMRAP - Rounds)
EMOM x 16 (4 Rounds)
Minute 1: 8 Devil's Press
Minute 2: 14/12 Calorie Row
Minute 3: 12 GHD Sit-ups
Minute 4: Rest
Rx: 40/30 DBs
Rx+: 50/35 DBs
Score: Successful minutes completed. The intention is to complete all 20 minutes.
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Foam Roll T-Spine
1 min Pigeon Stretch / side
2 min Wishbone Split (against wall)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 31, 2019
Male Clients
1
Scott
Kellner
12pm CrossFit
1 x 1 @ 270 lbs
Squat Cleans: 285->280->280
2
Brian
Kent
8am CrossFit
1 x 1 @ 245 lbs
2
Jim
Pinkerton
7am CrossFit
1 x 1 @ 245 lbs
3
Adam
Gelfand
12pm CrossFit
1 x 1 @ 225 lbs
3
Private
6am CrossFit
1 x 1 @ 225 lbs
3
Fabricio
🦍
12pm CrossFit
1 x 1 @ 225 lbs
3
Moyzes
Dias
12pm CrossFit
1 x 1 @ 225 lbs
3
Nate
Cobb
12pm CrossFit
1 x 1 @ 225 lbs
4
Brian
Kalmenson
6am CrossFit
1 x 1 @ 215 lbs
Felt crappy after 185
4
Tyler
Eickmann
8am CrossFit
1 x 1 @ 215 lbs
5
Kevin
Gelfand
12pm CrossFit
1 x 1 @ 205 lbs
5
Ron
Kao
12pm CrossFit
1 x 1 @ 205 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 1 @ 198.45 lbs
missed 95kg
7
Brandon
Thorsten
12pm CrossFit
1 x 1 @ 195 lbs
7
Jaimeson
Pollen
12pm CrossFit
1 x 1 @ 195 lbs
7
Private
12pm CrossFit
1 x 1 @ 195 lbs
8
Bill
Curci
12pm CrossFit
1 x 1 @ 185 lbs
Failed 2x @ 205
9
Ashish
Grover
8am CrossFit
1 x 1 @ 175 lbs
9
Eric
Otero
8am CrossFit
1 x 1 @ 175 lbs
10
Ryan
Keith
12pm CrossFit
1 x 1 @ 155 lbs
Not feeling it. Keep arms straight
11
Kevin
Henderson
12pm CrossFit
1 x 1 @ 145 lbs
12
Andrés
Herrera
8am CrossFit
1 x 1 @ 135 lbs
13
Hipster
Carlos
12pm CrossFit
1 x 1 @ 125 lbs
Female Clients
1
Brooke🦄
Beronda 🦏
12pm CrossFit
1 x 1 @ 187 lbs
2
Claudia
Chaloner
12pm CrossFit
1 x 1 @ 155 lbs
2
Patricia
Brown
12pm CrossFit
1 x 1 @ 155 lbs
3
Lindsey
Hempy
6am CrossFit
1 x 1 @ 150 lbs
4
Jaclyn
Morbitzer
8am CrossFit
1 x 1 @ 147 lbs
5
Ruth
Rittermann
12pm CrossFit
1 x 1 @ 140 lbs
6
Donica
Ryder ⛵️
7am CrossFit
1 x 1 @ 115 lbs
6
Wifey
(aka Chris ...
12pm CrossFit
1 x 1 @ 115 lbs
7
Tammy
Nguyen
6am CrossFit
1 x 1 @ 100 lbs
8
Gretchen
Otero
8am CrossFit
1 x 1 @ 90 lbs
9
Thuong
Ton
6am CrossFit
1 x 1 @ 70 lbs
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