CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
15 Banded Ext. Rotations w/ Press
10 PVC Passes
20 PVC OHL
0:30 Perfect Lunge / leg
0:30 Hanging Hollow Hold
15 PVC Wall OHS
DONE TOGETHER:
5 B/N Snatch Grip Press (45/35)
5 OHS (45/35)
5 Good Mornings (45/35)
5 Snatch (45/35)
5 Front Squats (45/35)
5 Cleans (45/35)
Strength
Metcon (Weight)
Every minute on the minute for 30 minutes, you will perform 1 Snatch until failure, increasing 10/5 lbs. each minute (no more or less).
The following minute, you will pick up where you left off in weight and continue with a Clean until failure.
The following minute, you will pick up where you left off in weight and continue with a deadlift until failure (or 30 minutes is up).
*Let it be CLEAR: once you fail a lift, that lift is done. There is no redo, there is no “I have the rest of the minute to complete it.” 1 Fail and you must move on. If you fail your first snatch, you score ZERO for that. Choose your starting weight wisely.
For the Snatch and Clean, it is considered a lift once the bar passes your knees. For the deadlift, it is a lift once it leaves the floor.
Your score is the sum total of all of your lifts. Below, you’ll log in what you got on each individual lift. You can start Snatching at whatever weight you feel appropriate, but be smart about it- you can only increase 10/5 lbs. each minute from there and there is a 30 minute cap on this.
For newer athletes that aren’t as skilled in the weightlifting movements, take the time to practice these movement foundations during this time.
EMOM x 20
Perform 1 Overhead Squat from the rack each minute into a moderate weight. Then perform 1 Front Squat from the rack into a heavy weight. Then move on to the deadlift.
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