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CrossFit WOD

08/28/18 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Strict Press

40% x 5 reps

Strict Press

50% x 5 reps

Strict Press

60% x 5 reps

Metcon (Time)

AMRAP 15min

Wallballs-10

T2B-10

Box jumps-10

Dubs-25

08/28/18 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Strict Press

40% x 5 reps

Strict Press

50% x 5 reps

Strict Press

60% x 5 reps

Metcon (Time)

AMRAP 15min

Wallballs-10

T2B-10

Box jumps-10

Dubs-25

08/27/15 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Power Snatch

1) 4X5 T&G Power Snatches – work to a 5rm (up from last week), rest 90 sec. between sets

Power Snatch

2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

Paused Front Squat

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%

1b) 5X1:00 Max Distance HS Walk – rest 90 sec.

Paused Front Squat

1X3@75%

Paused Front Squat

1X3@80%

Paused Front Squat

1X2@85%

Paused Front Squat

1X1@90% – based on 1rm Front Squat, rest 90 sec.

08/27/15 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Power Snatch

1) 4X5 T&G Power Snatches – work to a 5rm (up from last week), rest 90 sec. between sets

Power Snatch

2) 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 5 from #1

Paused Front Squat

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%

1b) 5X1:00 Max HS Hold – rest 90 sec.

Paused Front Squat

1X3@75%

Paused Front Squat

1X3@80%

Paused Front Squat

1X2@85%

Paused Front Squat

1X1@90% – based on 1rm Front Squat, rest 90 sec.

08/26/15 WOD


CrossFit ATP – CrossFit

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Deadlift

5 x40%

Deadlift

5 x 50%

Deadlift

5 x 60%

Metcon (Time)

3rds

Sled-200ft 3/2

Strict PU-20

800m

08/25/15 WOD

CrossFit ATP – CrossFit

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Paused Snatch first pull+Paused Snatch (3 count at knee )

7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to a max for the day

Paused Clean First Pull+1 Paused Clean(3 count pauses at knee)


1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to a max for the complex

Split Jerk (with 3 count OH hold in split)


2) 5X2 Split Jerk (with 3 count OH hold in split) – stay below 90% and concentrate on weight being distributed evenly in the OH split position

08/25/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Simple and Sinister (Weight)

100 swings

5 TGU

Metcon (Weight)

5 Cycles

Right side first

Swing-3

Clean-3

Snatch-3

TGU-3 (to 3 position from of the last snatch)

FS-3

Then transfer to left

08/24/15 WOD


CrossFit ATP – CrossFit

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Primal Movements (No Measure)

Back Squat

2 x 8 @ 75%

Back Squat

1 x 3 @ 90%

Metcon (Time)

5rds

Jump Squats-15 45/35

10 PUR

50ft Primal crawl

10 PUR

400m