CrossFit ATR, CrossFit ATR North – CrossFit

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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.