CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
10 Banded Ext. Rotations w/ Press
10 PVC Passes
10 Banded (knees) PVC OHS
10 PVC GHD Hip Extensions
10 PVC Snatch Balance
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 OHS (45/35)
5 B/N Sotts Press (45/35)
DONE TOGETHER:
A detailed breakdown of the Snatch
Strength
Snatch (2 EMOM x 10)
Build up in weight throughout. You do not need to link these reps together, so long as both are done within the minute.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP of:
5 Squat Snatch (135/95)
50 Unbroken Double Unders
Scale the weight of snatches down to a weight which you have to capacity to touch and go 3 reps minimum. This will give you the appropriate ‘relentless singles’ approach to the movement.
Scale unbroken double unders to double unders if needed and scale the amount down to a number that can be achieved in about a minute.
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