CrossFit ATR – CrossFit
This Saturday, Veterans Day Fundraiser WOD @ 9:30am and 10:30am. Family and friends are welcome to this workout! Clothes and cash donations to support Veterans Village of San Diego. Got questions? I got answers 😉 adam@crossfitatr.com
December 4th Save the date!! CrossFit ATR’s 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB… more details to follow 😉
Warm-up
Metcon (No Measure)
1 Round:
400m Run
4 Perfect Lunges w/ Rotation
3 Sided Plank (:20 per side)
5 PVC Passes
10 PVC OHS
Then, coach lead empty barbell warm-up
Weightlifting
Above Knee Pause Snatches (1 Rep every 1:10 x 5 (same load))
Snatch with a pause right above knee
Snatch (1 Rep Every 1:10 x 8 (increasing))
Metcon
Metcon (Time)
For Time:
10 Snatches (95/65lbs)
100 Double Unders
8 Snatches (115/80lbs)
80 Double Unders
6 Snatches (135/95lbs)
60 Double Unders
4 Snatches (155/105lbs)
40 Double Unders
2 Snatches (175/115lbs)
20 Double Unders
*(Power Snatch RX) (Squat Snatch RX+)
Scaling:
Scale the metcon by using a weight slightly lighter than your heavy single above for the final two reps. Then scale accordingly back to the opening set of 10 Snatches.
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