CrossFit ATR, CrossFit ATR North – CrossFit

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15 GHD Hip Extensions

25 Banded Squats

25 Hollow Rocks

15 Banded External Rotations w/ Press

10 PVC Passes

10 Reverse Grip PVC Passes


5 B/N Snatch Grip Press (45/35)

5 Pause OHS (45/35)

5 Snatch Balance (45/35)

Power Snatch (1 EMOM x10)

Build up in weight throughout.

Metcon (Time)

10 rounds for time of:

1 power snatch

3 overhead squats

Rx+: 155/105

Rx: 135/95

Scaled: 95/65
10 minute timecap.

This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.