CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
5 Double Push-up Inchworms
15 Banded Face Pulls
15 V-Ups
20 Step Back Lunges
15 Banded Ext. Rotations w/ Press
15 Wall Squats
0:30 Hanging Hollow Hold (chin-up grip)
10 PVC Passes
10 PVC OHS
5 Big Kips
5 B/N Snatch Grip Press (45/35)
5 OHS (45/35)
TOGETHER:
5 Power Snatches (light)
Metcon
Viper (Time)
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes-to-Bar
30 Power Snatches (135/95)
20 minute timecap
Scale T2B to a means in which you could do multiple sets of 10+.
Power Snatch weight should be a weight where a ‘relentless singles’ pace can be employed, while still maintaining quality movement. No starfish snatches!
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