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08/01/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (Weight)

EMOM 10min

Snatch-5 R/L

*Testing bell

Metcon (Weight)

3rds

Rack carry-50ft

FS-5

Rack lunge-50ft

FS-5

08/01/15 Olympic Lifting


CrossFit ATP – Olympic Lifting

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Snatch

1×1

1 rm 15min

Clean and Jerk

1×1

1 rm 15min

3rm Front Squat

1×3

3 rm

07/31/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

Strict Press

1 RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min

Pushups-10

Goblet squat-7 32/24kg

Dubs-30

07/30/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (Weight)

20sets

20:10

Swings

Metcon (Time)

21-15-9

Dbl KB

Thruster-24/16kg

Burpees

Metcon (Weight)

KB Drags

07/30/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

Power Snatch

1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 75% of 1rm Power Snatch and add weight each minute to a max set of 5lbs

Power Clean & Push Jerk

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 75% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple

Front Squat

1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm, rest 2:00

07/29/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

Deadlift

4 x 5 x 80%

Metcon (Time)

5rds

Sleds-200ft 3/2

400m

07/28/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Simple and Sinister (Weight)

100 swings

5 TGU

Metcon (Weight)

Dbl KB

Swing-1-2-3-4

Clean-1-2-3-4

FS-1-2-3-4

Press-1-2-3-4

Snatch-1-2-3-4

07/28/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

3 Position Snatch

3 Position Snatch (power position, hang, floor) – 1×1@65%

3 Position Snatch

1×1@70%

3 Position Snatch

1×1@75%

3 Position Snatch

1×1@80%

3 Position Snatch

1×1@85%

3 Position Clean + Jerk

3 Position Clean (power position, hang, floor) + Jerk (1 after each 3 position clean) – 1×1@65%

3 Position Clean + Jerk

1×1@70%

3 Position Clean + Jerk

1×1@75%

3 Position Clean + Jerk

1×1@80%

3 Position Clean + Jerk

1×1@85%

07/27/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

Back Squat

1 RM

Metcon (Time)

3rds

Clean-12 95/65

Strict Pullup-15

800m

07/25/15 Olympic Lifting

CrossFit ATP – Olympic Lifting

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Hang Clean

1) clean with 3 sec pause at knee

1×3@50%

Hang Clean

1×2@60%

Hang Clean

1×2@70%

Hang Clean

1×2@80%

Hang Clean

2×2@85%

Snatch Pull

3) Snatch pull (1rm snatch)

1×3@70%

Snatch Pull

1×2@80%

Snatch Pull

1×2@90%

Snatch Pull

1×2@100%

Snatch Pull

1×2@110%

Snatch Pull

2×2@120%

Romanian Deadlift

moderate weight , work on form and controlled