Hang Power Snatch + Rope Climb/Hang Squat Clean/Row

Oct 16, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

5 Double Push-up Inchworms

10 Banded Ext. Rotations w/ Pause + Press

15 GHD Hip Extensions

20 Air Squats

10 Hanging Hip Touches

5 PVC Passes

10 PVC Overhead Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Hang Power Snatch (1 EMOM x 10)

Build up in weight throughout

Metcon

Metcon (Time)

5 Rounds of:

2 Rope Climbs (15 ft.)

10 Alternating DB Hang Squat Clean

200m Row

Rx: Single DB, 40/30

Rx+: Single DB, 50/35

Accessory Work

Single-Leg GHD Hip Extensions (4×5-8/leg)

1 min rests between sets

Metcon (No Measure)

4 Rounds of:

20 Banded Face Pulls

20 Banded Pull Aparts