CrossFit ATR – CrossFit

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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.


Snatch Pull + Hang Snatch (1 Rep every 1:10 x 10 sets )


Continue doing this drill as a Full or Power Snatch.


After the completion of the EMOM above spend the last 5 rounds working on efficient singles.

Snatch (1 Rep every 1:15 x 5 sets)

Power Snatch (1 Rep every 1:15 x 5 Sets)