CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
0:30 Single Unders
0:30 Double Unders
15 Banded Face Pulls
15 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
10 High Five Squats
5 PVC Passes
10 PVC OHS
Together (45/35):
5 B/N Snatch Grip Press
5 Pause OHS
5 Good Mornings
5 Mid Thigh Snatch
5 Below Knee Snatch
Weightlifting
Mid-Thigh Snatch + Below Knee Snatch (EMOM x 6)
We should only be building in weight if the movement is clean and we are hitting the right positions.
Snatch (EMOM x 6 )
Continue building from where you left off on the EMOM above. Increasing in weight as long as the movement is clean and we are hitting the right positions.
Metcon
Metcon (Time)
3 Rounds of:
40 Double Unders
30 Pull-ups
20 Back Squats (135/85)
10 Box Jumps (30/24)
25 minute timecap
*Back squats are from the floor
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