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05/13/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

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 – same load as last week but try to make each set AFAP, rest 2:00

Muscle-ups

1b) 4XME UB Muscle-Ups – rest 2:00

Metcon (Time)

21 thrusters

400m

15 thrusters

400m

9 thrusters

6 rope climbs

400m

M 115-lb. thrusters

F 75-lb. thrusters

05/12/15 Kettlebell Class

CrossFit ATP – Kettlebell

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Metcon (Weight)

10 sets of each

one arm swing-5 R/L 24/16kg

2 hand swing-10

Then 2 min rest

4 rounds

200′ KB rack walk 24/16kg

Metcon (Weight)

10 min TGU

Work on form!!

05/12/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

Hang Clean

BBG

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

Split 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.

Push Press

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

Metcon (Time)

For time:

50 Goblet squats 32/24kg

50 Ab Situps

50 Burpee Box Jump Overs 24/20″

100′ KB Goblet Walking Lunges 32/24kg

Hang Snatch


CrossFit ATP – CrossFit

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Hang Snatch

Back Squat

Pull-ups (4×6)

Metcon (Time)

4 rounds:

15 C2B

12 Front Squats (155/115)

400 meters med ball (20/14)

05/09/15 Kettlebell Class

CrossFit ATP – Kettlebell

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Metcon (Weight)

Partner 15 sets

One arm

Swing

Clean

Press

Transfer

R/L

Metcon (Weight)

20:10

25 sets

Swings

05/09/15 Olympic Lifting


CrossFit ATP – Olympic Lifting

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Power Clean

1) Power clean – 1×6@55%

Power Clean

1×6@60%

Power Clean

1×6@65%

Power Clean

2×6@70%

Split Jerk

2) Split jerk from behind head – 1×6@55%

Split Jerk

1×6@60%

Split Jerk

1×6@65%

Split Jerk

2×6@70%

Snatch Balance

3) Snatch balance – 1×6@55%,

Snatch Balance

1×6@60%

Snatch Balance

1×6@65%

Snatch Balance

2×6@70%

Front Squat

4) Front squat – 1×6@55%

Front Squat

1×6@60%

Front Squat

1×6@65%

Front Squat

2×6@70%

05/09/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

05/08/15 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.

Metcon (Time)

800m

100 Wall Balls 20/14

800m

05/07/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (Weight)

Swings-10

10 min (heavy)

Metcon (Weight)

5rds

Clean and press-5 sets of 1-2-3-4 reps

rest 2min

Metcon (Weight)

AMRAP 10min

Farmers carry-50ft

10 KB pushups

05/07/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

5×5 deload 65%

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles