CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Scap Pushups
10 Scap Pullups
10 Band Pull Aparts
10 PVC Passes
10 Reverse Grip PVC Passes
0:30 Hanging Hollow Body
1:00 Handstand “Stuff”
20 Banded PVC OHS
15 GHD Hip Extensions
20 Wipers
15 Cobras
10 Scorpions
10 B/N Snatch Grip Press (45/35)
5 Pause OHS (45/35)
Guided Group Power Snatch Work
Power Snatch (Build to a Heavy Double)
15 minutes. Must be a touch and go double.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Choose a weight that you can cycle for reps and look smooth and efficient. This is meant to be a burner, but not because you move super fast- it should be because you move efficiently. Slow=Smooth, Smooth=Fast. Typically, we like people to get an Rx on a benchmark workout as soon as they have the capacity, but not when it comes to olympic weightlifting movements. Scale so that you can look smooth while performing these reps.
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