DELOAD Week

Dec 10, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Banded (wrists) Bear Crawl

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Press

10 PVC Passes

10 High Five Squats

10 Cossack Squats

10 PVC GHD Hip Extensions

10 PVC OHS

TOGETHER @ 45/35:

5 B/N Snatch Grip Press

5 Pause OHS

5 Hang Power Snatch

Strength

Hang Power Snatch (1 EMOM x 10)

Build up in weight throughout

Metcon

Metcon (Time)

5 Rounds of:

9 Box Jumps (30/24)

15 Wallballs (20/14 to 11/10 ft.)

200m Run
15 minute timecap