CrossFit ATR, CrossFit ATR North – CrossFit
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.
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