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04/25/15 Olympic Lifting

CrossFit ATP – Olympic Lifting

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Pause Snatch

1) 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

Pause Clean

2) 5X3 Paused Clean (3 count pause @ knee) – work to a max triple for the day, rest as needed

Push Jerk + 2 Jerk Grip OHS – heaviest possible (out of rack)

Push Jerk + 2 Jerk Grip OHS – heaviest possible (out of rack)
1a) 5X3 Push Jerk + 2 Jerk Grip OHS – heaviest possible (out of rack), rest 90 sec.

Hollow/Arch Hold

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.

04/25/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (Weight)

Every minute on the minute for 17 minutes

Using double KBs

1x Clean

1x Front squat

1x Swings

1x Front squat

Metcon (Weight)

Simple and Sinister

100 swings (one arm)

5 TGU R/L

Metcon (No Measure)

20:10

4rds

Planks

russian twist

04/25/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

1mile run

Mobility drills

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
115/75

24/16kg

24/20″

04/24/15 WOD


CrossFit ATP – CrossFit

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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.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

04/23/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

80% 1rm 5×5

Metcon (Time)

4 rounds

Sled 200 ft 4/2

100 dubs

800m

04/22/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

arm bar

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 – work to a heavy but not maximal set of 10, rest 2:00

Pull-ups

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

Metcon (AMRAP – Rounds and Reps)

3 rounds of:

1:00 ME Strict HSPU

4:00 AMRAP of:

7 Power Clean & Push Jerks @ 70% of max from #2

14 Bar Facing Burpees

1:00 Rest

04/21/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (No Measure)

Review of Dbl Clean,Dbl FS and dbl swing

Metcon (Weight)

Dbl KB

Swings-5

Cleans-3

FS-1

12min of working on form and breathing!!!!!

Metcon (Weight)

Simple and Sinister

04/21/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

Hang Clean

1) 5X3 Clean from (just above knee) – work to a max triple for the day, rest as needed

Push Jerk

2) 5X3 Jerk from rack – work to a max triple 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.

Behind the neck pushpress

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

Metcon (Time)

7 rounds of:

200m Run (absolutely all out effort)

1 Legless Rope Climb 15′

7 Hang Power Snatches 135/95

Rest 1min after each round

04/20/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Hang Snatch

7X3 Snatch from (just above knee) – work to a max triple for the day, rest as needed

1a): Pull-ups

1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

1b): Back Squat

1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.

Metcon (Time)

For time:

75 Double-Unders

50 6″ Target Burpees

25 Hang Power Snatches 155/105#

50 6″ Target Burpees

75 Double-Unders

04/17/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Power Snatch

1) 10:00 to establish a 1RM Power Snatch

Power Clean / Push Jerk

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Handstand Walk

1a) 4X1:00 ME HS Walk – rest 60 sec.

Dip Squats

1b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec

Metcon (Time)

21-15-9 of:

Thrusters 135/95

C2B Pullups