Christmas Eve or Tanktop Tuesday?

Dec 24, 2019 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

5 Double Push-up Inchworms

1 min Side Plank / side

0:20 GHD Prone Hold

0:20 GHD Supine Hold

20 Banded Face Pulls

10 Banded Hips to Shoulders to Overhead

50 ft. Waiter’s Walk / side

1 min Handstand Progressions

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Shoulder Press + Push Press + Push Jerk (1 +1+1 every 1:15 x 7 sets)

Start light, build up in weight throughout

Metcon

Overhead Hell (Time)

5 Rounds for Time of:

3 Strict Presses

6 Push Presses

9 Push Jerks

Rx: 95/65

Rx+: 115/75
This is going to burn. You should be able to perform this weight for AT LEAST 8-10 reps on Strict Shoulder Press.

Finisher

Metcon (Time)

500m Ski Erg

500m Row

2 minutes Hollow Body

250m Row

250m Ski Erg