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CrossFit WOD

07/03/15 WOD


CrossFit ATP – CrossFit

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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 (Time)

For time:

Run 400m

25 Thrusters 115/75

25 TTB

Run 800m

25 TTB

25 Thrusters 115/75

Run 400m

07/02/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

5×5@75%

Metcon (Time)

4rds

100ft Sled 3/2

Swings-25

400m

07/02/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (Weight)

TGU

Metcon (Weight)

20 sets 20:10

Swings

Metcon (AMRAP – Rounds)

AMRAP 12min

Dbl KB

Clean-3

Press-2

KB Pushups-5

Farmers carry

07/01/15 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 @ 70% of 1rm Power Snatch

Power Clean

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks @ 70% of 1rm Power Clean

Front Squat

1a) 4X5 Front Squats @ 75% of 5rm – rest 2:00

Handstand Push-ups

1b) 4X1:00 ME Strict HSPU – rest 2:00

Metcon (Time)

100′ HS Walk/(mod)10 Wall walks

10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats

100′ HS Walk/(mod)10 Wall walks

10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats

100′ HS Walk/(mod)10 Wall walks

07/01/15 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 @ 70% of 1rm Power Snatch

Power Clean

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks @ 70% of 1rm Power Clean

Front Squat

1a) 4X5 Front Squats @ 75% of 5rm –

Handstand Push-ups

1b) 4X1:00 ME Strict HSPU

Metcon (Time)

100′ HS Walk/(mod)10 Wall walks

10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats

100′ HS Walk/(mod)10 Wall walks

10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats

100′ HS Walk/(mod)10 Wall walks

06/30/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (Weight)

Simple and Sinister

Metcon (Weight)

10 rounds

Snatch-5 R/L (Testing bell)

Goblet squat-10

Metcon (Weight)

TGU-10min

(work on form, each TGU should take a minute to complete)

06/30/15 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 – 5×1@70%, rest as needed

Ring Dips

1a) 4X8 Ring Dips – rest 90 sec.

Push Press

1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS @ 80% of max for the complex (check your numbers)– rest 90 sec.

Metcon (Time)

9-7-5 of:

Cleans (full) 185/205/225– 125/135/155 (ascending weight each round)

Muscle-Ups/ (mod)C2B

06/29/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

3 Position Snatch

3 Position Snatch (power position, hang, floor) – 5×1@70%, rest as needed

Pull-ups

1a) 4XME UB C2B Pull-ups – rest 2:00

Back Squat

1b) 4X5 Back Squats @ 80% of 5rm – rest 2:00

Metcon (Time)

5rds

Run 400 Meters

12 Overhead Squats (95/65)

12 Slamballs 30/20

12 Box Jump-Overs (24″/20″)

06/27/15 Olympic Lifting


CrossFit ATP – Olympic Lifting

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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%

06/27/15 WOD

CrossFit ATP – CrossFit

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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