CrossFit ATR – CrossFit
Warm-up
General: 1 Round
– 400M Run
– 25’ Walking Quad Stretch
– 25’ Walking Knee Hug Stretch
– 25’ Walking Hip Gate
– 25’ Walking Hamstring Scoops
– 25’ World’s Greatest Stretch
– 25’ T-Inchworm w/Push-Up + Up-dog
Then, perform 3 rounds of the following:
– 3 Power Snatch
– 3 Power Clean + Jerk
– 3 Thrusters
* Build to working weight w/Partner
Metcon
Metcon (Time)
Partner WOD: 2 RFT
– 30 Snatches @135/95 (Isabel)
– 400M Run
– 150 Wall Balls @20/14 (Karen)
– 400M Run
– 30 Clean and Jerks @135/95 (Grace)
Scaling Options:
– Barbell (95/65), WB (14/10)
WORKOUT NOTES
Metcon Notes:
– Athletes will share total repetitions for each movement with one athlete working while the other rests. Both athletes will need to perform the run together. Suggest that athletes take turns performing very small rep ranges before passing off the work to their partner to help manage their heart rate. After finishing “Grace” on the first round, pairs of athletes will immediately go back into a second round starting again with “Isabel”.
– “Isabel”: 30 Snatches (135/95)
– “Karen”: 150 Wall Balls (20/14)
– “Grace”: 30 Clean and Jerks (135/95)
Recent Comments