WU

Myofascial roll out

Skill work-muscle ups (10 minutes)

WOD

Five rounds

Power Snatch-12 reps (F75/M115)

400 meters

Front squat-10 reps (F75/M115)

Handstand wall walks- 5 reps

Skill

Deadlift and Clean-progression

Strength

DL and Clean-10-9-8-7-6-5-4-3-2-1  (Deadlift BW x 1/2 , Clean 3/4 BW)

Hope all our CrossFit ATP members and friends have a safe and fun Holiday!!!!!

Reminder we will be CLOSED Monday Memorial Day.  See you on Tuesday. I will be in Melbourne surfing!

WU

Myofascial roll out

Jump rope 10 minutes

WOD

“Tabata”

Eight rounds:

20 work/10 rest

Box jumps

Slam Balls

Wallball

Pushup release

T2B

WU

Agility ladder

400 meters

WOD

“Helen”

Three rounds for time:

Run 400 meters

21 Kettlebell  Swings -F16kg/M24kg

12 Pull-ups

Skill

OHS-progression out of rack

Strength

OHS-10 x 10

WU

Myofascial roll out

1 mile T/T

WOD

AMRAP in 20 minutes

Deadlift-3 reps (F205/M315)

HSPU-6 reps

Ring pushups-9 reps

Where CrossFit ATP was born!!!!

Strength

Back squat-1Rm

Skill

Backsquat reverse lunge-8 x 10

Congratulations to Team Marcelo Meleiro Bjj !!!

WU

Myofascial  roll out

Joint mobility and 5 minute squat test

WOD

“Logan”

Four rounds:

Jumprope-50 dubs/125 singles

Tire Sled pull-200 ft

Split Jerk-12 reps (F75/M115)

Burpees-10 reps

WU

Ten minutes of:

5 Burpees

10 Air Squats

15 Butterfly situps

WOD

Four rounds of:

Squat Clean-15 reps(F75/M115)

800 meters

Box Jumps-15 reps