8/19

Oct 14, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

– 2:00 ECHO Bike (4X :20 Easy + :10 Hard)

– 15 Banded Dislocates

– 15 Supinated Band Pull Aparts

– 8 Inchworm + Updog + Downdog

Then, perform 2 rounds of the following:

– 5 Barbell Kang Squat

– 5 BTN Snatch Grip Strict Press

– 5 OHS

– 3-Position Snatch (High Hang, Knee, Floor)

Snatch

SNATCH LADDER

Until failure, perform 1 snatch on ascending weights (starting at 85/55 and increasing 10 lbs.) every minute with a 15 second transition period between lifts/minutes.

5:00 Max Cal Echo Bike (Calories)

* Athlete Notes: Go as HARD as you can in the final :30-1:00.

Squat Clean

SQUAT CLEAN LADDER

Until failure, perform 1 clean on ascending weights (starting where ever you want, think around you 50-60%) and increasing 10 lbs.) every minute with a 15 second transition period between lifts/minutes.

The squat cleans can be started while others are still snatching, find a nice time/space to start this piece.

Cooldown

Minute 1: :20E Eagle in Saddle

Minute 2: :20E Thread the Needle

Minute 3: :20E Lizard