Start your free trial

atp

05/25/15 WOD “Murph”

CrossFit ATP – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05/22/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Snatch

1) 15:00 to establish a 1RM Snatch.

Clean and Jerk

2) 15:00 to establish a 1RM Clean & Jerk.

Metcon (AMRAP – Rounds)

AMRAP 20min

OH Barbell walk-100ft 115/75

400m

05/21/15 WOD

CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Good Mornings

out of rack

moderate weight

5×5

Metcon (Time)

3rds

200ft sled-3/2

Box jump-20

800m

05/20/15 WOD

CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Coach “B”

Power Snatch

1) EMOM for 10:00-

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Power Clean / Push Jerk

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Front Squat

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

Muscle-ups

1b) 4XME UB Muscle-Ups – rest 2:00

Metcon (AMRAP – Rounds)

12:00 AMRAP of:

200m sprint!!!!!

15 C2B Pullups

05/19/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Hang Clean

1) 5X2 Clean from (just above knee) – work to a max double for the day, rest as needed

Split Jerk

2) 5X2 Jerk from rack – work to a max double for the day, rest as needed

Ring Dips

1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

Push Press

1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

50 dubs

10 ring pushups

5 Hang Cleans-165/115

05/19/15 Kettlebells Class

CrossFit ATP – Kettlebell

View Public Whiteboard

Metcon (Weight)

EMOM 12 min

Swings-10 reps

* as heavy as possible

Metcon (Time)

Five rounds

Swings-5

Cleans-4

FS-3

MP-2

Testing bell

Metcon (No Measure)

Planks

Primal Movement

Monday 05/18


CrossFit ATP – CrossFit

View Public Whiteboard

Hang Snatch (from above the knee)

Pull-ups (2Pu + 3C2B + 4BarMU *must be unbroken)

Back Squat (AHAP)

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Friday 05/15/2015


CrossFit ATP – CrossFit

View Public Whiteboard

Snatch (10 min. to establish a !RM)

Clean and Jerk (10 min. to establish a 1RM)

15 min AMRAP (AMRAP – Reps)

15 minute AMRAP of:

50 KB Swings 24/16

25 Jumping Squats 45

15 Pull-ups

Thursday 05/14/2015


CrossFit ATP – CrossFit

View Public Whiteboard

Deadlift (1RM)

Metcon (AMRAP – Reps)

5 cycles of: 3:1

sled push 100 ft. (4plates/2plates)

duration of time ME Deadlifts (215/135)