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08/29/15 Kettlebell class


CrossFit ATP – Kettlebell

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Primal Movements (No Measure)

Metcon (Weight)

5 sets

Clean/press-3

*heavy doubles

Metcon (Weight)

EMOM 30min

Swings-10

08/29/15 WOD


CrossFit ATP – CrossFit

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

08/29/15 Olympic lifting


CrossFit ATP – Olympic Lifting

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Primal Movements (No Measure)

Snatch

15 min

Clean and Jerk

15 min

Front Squat

3 rm

08/28/18 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Strict Press

40% x 5 reps

Strict Press

50% x 5 reps

Strict Press

60% x 5 reps

Metcon (Time)

AMRAP 15min

Wallballs-10

T2B-10

Box jumps-10

Dubs-25

08/28/18 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Strict Press

40% x 5 reps

Strict Press

50% x 5 reps

Strict Press

60% x 5 reps

Metcon (Time)

AMRAP 15min

Wallballs-10

T2B-10

Box jumps-10

Dubs-25

08/27/15 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Power Snatch

1) 4X5 T&G Power Snatches – work to a 5rm (up from last week), rest 90 sec. between sets

Power Snatch

2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

Paused Front Squat

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%

1b) 5X1:00 Max HS Hold – rest 90 sec.

Paused Front Squat

1X3@75%

Paused Front Squat

1X3@80%

Paused Front Squat

1X2@85%

Paused Front Squat

1X1@90% – based on 1rm Front Squat, rest 90 sec.

08/27/15 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Power Snatch

1) 4X5 T&G Power Snatches – work to a 5rm (up from last week), rest 90 sec. between sets

Power Snatch

2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

Paused Front Squat

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%

1b) 5X1:00 Max Distance HS Walk – rest 90 sec.

Paused Front Squat

1X3@75%

Paused Front Squat

1X3@80%

Paused Front Squat

1X2@85%

Paused Front Squat

1X1@90% – based on 1rm Front Squat, rest 90 sec.

08/26/15 WOD


CrossFit ATP – CrossFit

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Deadlift

5 x40%

Deadlift

5 x 50%

Deadlift

5 x 60%

Metcon (Time)

3rds

Sled-200ft 3/2

Strict PU-20

800m

08/26/15 WOD


CrossFit ATP – CrossFit

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Deadlift

3 x 5 x 85%

Metcon (Time)

3rds

Sled-200ft 3/2

Strict PU-20

800m

08/26/15 WOD


CrossFit ATP – CrossFit

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Deadlift

3 x 5 x 85%

Metcon (Time)

3rds

Sled-200ft 3/2

Strict PU-20

800m