CrossFit ATR – CrossFit

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1:00 Foam Roll Thoracic Spine

3 Rounds:

5 PVC Passes

10 Cuban Presses (light)

50′ Single Arm KB Front Rack Lunge /side (medium)

Barbell Guided Warm-up of the Snatch (Positions, Catch, Bracing)

Snatch (2 every 1:15 x 7 sets)

Increasing weight


Metcon (Time)

4 Rounds:

5 Snatches (Rx: 115/85lbs)(Rx+: 155/105)

10 Burpee + Dball over Box(24/20″)

200m Dball SPRINT (40/30lbs)

(Rest 1:00)
The Snatches should be done in 5 efficient singles with minimal rest.

The Dball can be left next to you during the burpee but must be held by you as you crossover the box for each rep.

Accessory Work

DB Lateral Raises (4 Sets x 10 Reps (increasing in weight))


Metcon (No Measure)

1:30 Couch Stretch / side

1:30 Banded Lat Stretch / side

1:30 Pigeon Stretch / side