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CrossFit WOD

04/17/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Power Snatch

1) 10:00 to establish a 1RM Power Snatch

Power Clean / Push Jerk

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Handstand Walk

1a) 4X1:00 ME HS Walk – rest 60 sec.

Dip Squats

1b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec

Metcon (Time)

21-15-9 of:

Thrusters 135/95

C2B Pullups

04/16/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

Deadlift

75% of 1rm

Metcon (Time)

5 rds

Swings-25 24/16kg

200ft sled 4/2

400m

04/16/15 WOD

CrossFit ATP – Kettlebell

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Metcon (Time)

10 rds

Swings-10 (heavy)

Dbl Cleans-7

Goblet squats-5

Metcon (No Measure)

Partner KB Situp

04/15/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Armbar

Coach “B”

Hang Snatch

1) 7X1 Snatch From (just above knee) – work to a max for the day, but no more than one miss – rest as needed

Hang Clean

2) 5X1 Clean From (just above knee) – work to a max for the day, but no more than one miss – rest as needed

Split Jerk

3) 5X1 Split Jerk From rack – work to a max for the day, but no more than one miss – rest as needed

Pause Clean Pull

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

Chest-To-Bar Pull-ups

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

Metcon (AMRAP – Reps)

7 rounds of:

1:30 to complete-

50′ OH Walking lunge 45/25

ME DU with the remainder of the 2:00

:30 Rest after each round

04/14/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

3 Position Clean + Jerk

7×1 Three Position Clean (Floor, hang, power position) + Jerk – work to a max complex for the day, rest as needed

Toes-To-Bar

1a) 4X1:00 ME TTB – rest 90 sec.

Behind the neck Pushpress+2 snatch balances

1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.

Metcon (Time)

6 rounds

3x Anyhow G2OH (185/115)

6x Wall climbs

9x Clapping push-ups

04/13/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

3-Position Snatch

7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed

Paused Front Squat

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

Ring Dips

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

Metcon (Time)

For time:

Run 800m

30 Muscle-Ups/C2B pullups

Run 800m

04/11/15 Olympic Lifting


CrossFit ATP – Olympic Lifting

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Snatch

1) 7X1 Snatch – work to a max for the day, rest as needed

Clean and Jerk

2) 7X1 Clean & Jerk – work to a max for the day, rest as needed

Front Squat

3) 7X3 Front Squats – work to a 3rm, rest as needed

GHD Situps (4×10)

04/10/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Power Snatch

1) 10:00 to establish a 1RM Power Snatch

Power Clean / Push Jerk

2) 10:00 to establish a 1RM Power Clean & Push Jerk

Handstand Walk

1a) 4X1:00 ME HS Walk/Hold – rest 60 sec.

Dip Squats

1b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.

150 Burpees (Time)

150 Burpees for time.