Oly skills and conditioning

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Assault Bike

3 Sided Plank (:30 side)

10 Wipers

10 Scorpions

10 PVC Passes

15 PVC GHD Hip Ext

20 Ext Rot and Press

Drill:

Snatch Pull + Snatch (Detailed breakdown)

Skill Development

Snatch Pull + Full Snatch

1 Snatch Pull + 1 Full Snatch
1 Rep EMOM x 12

Metcon

Metcon (Time)

21-15-9:

Power Snatch (95/65)

Bar Facing Burpees

Mobility

15 Minutes:

A)Foam Roll (Quads + Lats)

B)Stretch Anterior Chain + Lats