CrossFit ATR – CrossFit

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Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:

20 Banded Lateral Steps (bands on ankles)

10 Banded Squats (bands on knees)

10 Banded Glute Bridges w/ pause at top (bands on knees)

10 Cossack Squats

:20 Hanging L-Hold

5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Detailed Coach Breakdown and guidance on the complex below.

Snatch + High Hang Snatch + Low Hang Snatch (1 Rep every 1:20 x 10)

Details:

Complete that as a Full or Power Snatch depending on what you prefer to work on in this cycle.

Weightlifting

Snatch OR Power Snatch. Pick one variation and work the same variation for all 4 weeks

After finishing the 10th round, use the next 5 rounds to complete one Snatch. Use the skills above to see how an efficient single feels feels.

Snatch (1 Rep every 1:20 x 5 Sets)

(increase if form permits)

OR

Power Snatch (1 Rep every 1:20 x 5 Sets)

(increase if form permits)