CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Banded (wrists) Crab Walk (forward facing)

5 Double Push-up Inchworms

15 Banded Face Pulls

15 Banded Ext. Rotations w/ Press

15 GHD Hip Extensions

15 Wall Squats

5 PVC Passes

10 PVC Pause OHS

TOGETHER:

5 B/N Snatch Grip Press (45/35)

5 OHS (45/35)

5 Good Mornings (45/35)

5 Hang Power Snatch (45/35)

5 Hang Power Clean (45/35)

5 Push Jerks (45/35)

Metcon

Metcon (AMRAP – Reps)

In a 3 minute window complete:

9 Power Snatches

15 Power Cleans

21 Push Jerks

With the remaining time as many OHS as possible

(115/80)
Score is total reps performed. 9+15+21=45 plus however many OHS you may perform.

Scale the load to one in which you can perform most of the 9 power snatches in a touch and go fashion. If the OHS is still a newer movement or one in which you cannot move through well, scale it to Front Squats.

Rest

6 minutes

Use this time to put away all your equipment, partner up with someone, get a slam ball, and set up a rower.

Metcon (Time)

Conditioning

Teams of 2

4 Rounds For Time (25:00 Cap):

2 x 200 Meter Slam Ball Run (One Each)

40/30 Calorie Row (Split As Desired)

30 GHD Sit-ups

Slam Ball: 40/30
Perform the Runs as a unit, together. You cannot move to the next exercise unless your partner is with you. The Rower and GHD, on the other hand, is shared and calories split between you.