**Heavy 3 Week**

Sep 20, 2021 | WOD

CrossFit ATR – Mike Trezza

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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.

Strength

Front Squat ((25 Minutes) 5 x 3 @ the same load )

Over 8-10 Minutes, build to 85-95% of your 1 RM Front Squat. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (Time)

For Time:

800M Run

60 Air Squats

40 Pull-ups

20 Burpees to a 1ft target