Week 4 Day 3

CrossFit ATR – Weightlifting Class

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Split Jerk

2×3 @ 50%

1×3 @ 60%

1×3 @ 65%

1×2 @ 70%

6×2 @ 75% (hold last rep 0:03 in split)

Below Knee Hang Snatch Pull

1×5 @ 50%

1×5 @ 60%

1×5 @ 70%

4×4 @ 75%

Overhead Plate Flyes

3×10 @ YOUR PICK

Metcon (No Measure)

3 Rounds of:

0:10 Laying Knees to Elbow Squeeze

5 Elbows to Knees

5 Knees to Elbows

5 Heel to Floor (left)

5 Heel to Floor (right)

Metcon (No Measure)

Side Plank

4 Rounds of 0:30 / side,

minimal rest between rounds