CrossFit ATR – CrossFit
Holiday Schedule:
Wednesday Normal Schedule
Thursday: 9:00-11:00 OPEN GYM
Friday: 9:30 & 10:30am
Warm-up
2 minute Jump Rope Practice (Single into Double Unders)
10 Cuban Presses (2.5lbs ONLY)
10 PVC Passes
TOGETHER:
Empty Barbell together:
10 Barbell Upright Rows
10 Barbell Strict Presses
Detailed Breakdown of: Split Jerk (Footwork, Bracing, Emphasis of Split Jerk vs Push Press)
Weightlifting
Split Jerk (from rack)
1 EMOM x 10
Increasing weight throughout
Metcon
Metcon (Time)
2-Person Partner WOD (1 works at a time, split work how you want)
4 Rounds of:
40 Shoulder-to-overhead (95/65lbs) RX+(135/95)
40/35 Calorie Bike
40 Double Unders
400m Run (both must run together)
(33 Minute Cap)
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