CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
Banded Monster Walk —->.
20 Banded External Rot
20 Banded Presses (w/foam roller)
Run 400m
Followed by:
10 Minutes of mobility
(Coaches choice depending on needs of each class)
Above Knee Pause Snatches (1 Rep EMOM x 10)
Snatch with a pause right above knee
This is a skill based EMOM! We want to see perfect movement. The first Pull should be slow and controlled stopping for 3 seconds just above the knees.
*Keep weights below 80% 1RM
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap:
1 Snatch (70% of 1RM)
5 Cal Bike
10 Sandbag Clean and Jerks (60/40)
400m Run
North Location will be using Dumbbells for the clean and jerk (40/25 Per side)
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