Start your free trial

atp

06/27/15 WOD

CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Metcon (Time)

400m

20 Wall Balls 20/14

10 Power Cleans 185/120

20 Wall Balls 20/14

400m

20 Wall Balls 20/14

10 Power Cleans 185/120

20 Wall Balls 20/14

400m

06/27/15 Olympic Lifting


CrossFit ATP – Olympic Lifting

View Public Whiteboard

Hang Clean

1) Hang Clean from top of knee

1×3@60%,

Hang Clean

1×3@70%

Hang Clean

1×3@80%

Hang Clean

2×3@90%

Hang Clean

1×3@80%

Split Jerk

2) Split jerk from behind head

1×3@60%

Split Jerk

1×3@70%

Split Jerk

1×3@80%

Split Jerk

1×3@90%

Split Jerk

1×3@80%

Front Squat

Front squat

1×3@50%

Front Squat

1×3@60%

Front Squat

1×3@65%

Front Squat

1×3@70%

06/26/15 WOD

CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Snatch

1) 15 minutes to establish a 1RM Snatch.

Clean and Jerk

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

Metcon (AMRAP – Reps)

10:00 AMRAP of:

15 Power Snatches 75/55

30 Double-Unders

06/25/15 Kettlebell Class


CrossFit ATP – Kettlebell

View Public Whiteboard

Metcon (Weight)

Breathing Ladder

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Double Swings

Metcon (Weight)

EMOM 15 min

Double KB rack walk

Reverse lunge-4 reps R/L

06/25/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Good Mornings

5×8 out of rack

Metcon (Time)

5rds

200ft Sled push

400m

06/24/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

Power Snatch

1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max triple

Power Clean & Push Jerk

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max double

Front Squat

1a) 4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm

Handstand Push-ups

1b) 4X1:00 ME Strict HSPU

Metcon (Time)

For time:

50 Pistols (alternating)

50 KB Snatches (alternating) 24/16KG

50 12″ Target Burpees (target 12″ above highest two hand reach)

06/23/15 Kettlebell Class


CrossFit ATP – Kettlebell

View Public Whiteboard

Metcon (Weight)

Simple and Sinister

Metcon (Weight)

Dbl KB 15 min AMRAP

Cleans -2

FS-3

Press-1

06/23/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Mobility drills

3 Position Clean + Jerk

3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@60%,

3 Position Clean + Jerk

1×1@65%

3 Position Clean + Jerk

2×1@70%

Ring Dips

1a) 4X8 Strict Ring Dips completion of 8 reps

Push Press

1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

Metcon (AMRAP – Rounds)

20:00 AMRAP of:

400m Run

8 Muscle-Ups/(mod 8 PU)

12 Muscle Snatches 85/60

06/22/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

800m

Mobility drills

3 Position Snatch

3 Position Snatch Double (2 reps from each position – power position, hang, floor) – 1×1@60%

3 Position Snatch

1×1@65%

3 Position Snatch

2×1@70%

Pull-ups

1a) 5X2 Pull-ups + 3 C2B Pull-ups + 4 Bar Muscle-Ups – rest 2:00

Back Squat

1b) 4X5 + 1XME Back Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm

Metcon (Time)

3 rounds for time of:

10 Wall Walks

30 KB Swings 32/24kg

20 KB Snatches total Testing bell

06/22/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

Connectivity (No Measure)

800m

Mobility drills

3 Position Snatch

3 Position Snatch Double (2 reps from each position – power position, hang, floor) – 1×1@60%

3 Position Snatch

1×1@65%

3 Position Snatch

2×1@70%

Pull-ups

1a) 5X2 Pull-ups + 3 C2B Pull-ups + 4 Bar Muscle-Ups – rest 2:00

Back Squat

1b) 4X5 + 1XME Back Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm

Metcon (Time)

3 rounds for time of:

10 Wall Walks

30 KB Swings 32/24kg

20 KB Snatches total