CrossFit ATR – CrossFit
Warm-up
3 Rounds of:
5 Double Push-up Burpee Tuck Jumps
10 PVC GHD Hip Extensions (HOLD last rep 0:05)
5 PVC Passes from OHS
Mobility
Metcon (No Measure)
2 min Lacrosse Ball Smash on Traps / side
2 min Foam Roll T-Spine (1 min with barbell overhead)
10 Banded (on posts) Overhead Squats
1 min Frog Stretch
1 min ‘KB on Knee’ Ankle Mobility / side
Weightlifting
Shaolin (Weight)
EMOM for as long as possible:
1 Snatch High Pull
1 Power Snatch
1 Overhead Squat
*Start at 75/65 and add 10/5 lbs every minute until failure. Score is your last successful weight completed within the prescribed minute.
If you cannot snatch more than 135/95, scale your starting weight down and/or the jumps in weight.
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