Start your free trial

CrossFit WOD

07/30/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

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

View Public Whiteboard

Connectivity (No Measure)

800m

Mobility drills

Deadlift

4 x 5 x 80%

Metcon (Time)

5rds

Sleds-200ft 3/2

400m

07/28/15 WOD

CrossFit ATP – CrossFit

View Public Whiteboard

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

View Public Whiteboard

Connectivity (No Measure)

400m

Mobility drills

Back Squat

1 RM

Metcon (Time)

3rds

Clean-12 95/65

Strict Pullup-15

800m

07/25/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

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

07/25/15 Olympic Lifting

CrossFit ATP – Olympic Lifting

View Public Whiteboard

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

07/24/15 WOD


CrossFit ATP – CrossFit

View Public Whiteboard

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