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07/25/15 Kettlebell Class

CrossFit ATP – Kettlebell

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Metcon (Weight)

VWC 15:15 16/12kg

35 sets

Metcon (Time)

Conga Swing Line

07/25/15 WOD


CrossFit ATP – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

07/24/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

Snatch

1) 15 minutes to establish a 1RM Snatch.

Clean and Jerk

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

Metcon (Time)

7 rounds of:

50 Dubs

5 T&G Power Clean & Push Jerks 185/125

10 TTB

07/23/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

Good Mornings

5×8 moderate weight

Metcon (Time)

400m

Karen

400m

07/23/15 Kettlebell Class

CrossFit ATP – Kettlebell

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Metcon (Weight)

3rds

Farmers carry-50ft

Pushups-10

Farmers carry-50ft

Press-10

Metcon (Time)

5rds

Swings-50

Goblet squats-20

One leg deadlift-15 R/L

KB situps-15

07/22/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

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

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

Front Squat

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

Muscle-ups

1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups

Metcon (Time)

For time:

12 Wall walks

150 Double-Unders

12 Wall walks

07/22/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

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 5

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

Front Squat

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

Muscle-ups

1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups

Metcon (Time)

For time:

12 Wall walks

150 Double-Unders

12 Wall walks

07/21/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

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

2×1@80%

Ring Dips

1a) 4X8 Ring Dips

Snatch Balance

1b) 4X3 Snatch Balance – heaviest possible

Metcon (Time)

5 rounds of:

Run 400m

15 Burpee Box-Jump-Overs 24/20″

07/21/15 Kettlebell Class

CrossFit ATP – Kettlebell

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SF KB Snatch Test (Time)

100 KB Snatches with in 5 min.

24/16kg

Metcon (Weight)

5rds

Swings-10 R

Cleans-5 R

Press-3 R

TGU-from top after press R

Repeat on L

* That is one round with testing bell

()

07/20/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

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

2×1@80%

Pull-ups

1a) 5X5 C2B Pull-ups + ME Bar Muscle-Ups

Back Squat

1b) 4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm,

Metcon (Time)

5 rounds for time of:

400m

15 OHS 135/95