Skill

Deadlift/Backsquat/Strict Press

Strength

CrossFit Total

Representing CrossFit ATP at ING and Warrior Dash!

WU

Joint mobility

Skill work-OHS

WOD

400 meters
20/24 inch Box jump, 50 reps
Rope climb, 5 ascents /25 ascents (modified)
KB Snatch-50 reps  R/L   F16kg/M24kg

Dumbbell Hang  clean, 25 reps  R/L   F20-25/M35-40
800 meters
50 Pushup release

WU

“Baby Cindy”

AMRAP in 10 minutes

5 Pull-ups
10 Push-ups
15 Squats

WOD

AMRAP in 20 minutes

Pistols-5 reps R/L

DB Hang Power Snatch-10 reps R/L  F10-15/M25-35

Wall Crawls-3 reps

40 yard sprint

WU

Joint Mobility

800 meters

WOD

Three rounds for time!!!!!!!

9 Deadlifts-F155/M225

12 Burpees( done right,Rx form)

15 Wallballs-F14 /M20 ( Full ROM, butt must touch Medball!)

“Happy Birthday Brandon!”

Skill

Backsquat-full ROM on depth

Strength

Backsquat-F185/M225  10 sets x 8 reps

WU

Skill work-Snatch (full) with bar only/10 minutes

WOD

Four rounds for time:

KB Swing OH-15 reps   F16kg/M24kg

Pullups-10 reps (Deadhang strict)

Reverse tuck rolls-5 rolls

400 meters

 

Skill

Snatch Balance and Power Snatch-progression

Strength

“Randy”

75/55 pound Power snatch, 75 reps for time.

Congratulations, to Brandon Pellecer on winning County (St. Thomas Aquinas Wrestling)!

WU

Joint mobility

1 mile T/T

WOD

5 rounds for time of:

4 Muscle ups

6 Squat cleans-F125/M185

8 Over the bar burpees

200m  medball run-F14/M20

WU

Five rounds:

Jumprope-60 sec/5 burpees

WOD

Four rounds:

Deadlift-15 reps  M185/F135

T2B-12 reps

Ringdips-10 reps

400 meters

WU

Three rounds of:

Walkout pushups-10 reps

Tuck squats-10 reps

Rope climb-1 or 5 modified

WOD

AMRAP 20 min.

HSPU-5 reps

Box Jumps-10 reps

Slamballs-15 reps

200 meters