CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15 GHD Hip Extensions
25 Banded Squats
25 Hollow Rocks
15 Banded External Rotations w/ Press
10 PVC Passes
10 Reverse Grip PVC Passes
10 PVC OHS
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.
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