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CrossFit WOD

04/25/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

1mile run

Mobility drills

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
115/75

24/16kg

24/20″

04/24/15 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.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

04/23/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

80% 1rm 5×5

Metcon (Time)

4 rounds

Sled 200 ft 4/2

100 dubs

800m

04/22/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

arm bar

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 – work to a heavy but not maximal set of 10, rest 2:00

Pull-ups

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

Metcon (AMRAP – Rounds and Reps)

3 rounds of:

1:00 ME Strict HSPU

4:00 AMRAP of:

7 Power Clean & Push Jerks @ 70% of max from #2

14 Bar Facing Burpees

1:00 Rest

04/21/15 Kettlebell Class


CrossFit ATP – Kettlebell

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Metcon (No Measure)

Review of Dbl Clean,Dbl FS and dbl swing

Metcon (Weight)

Dbl KB

Swings-5

Cleans-3

FS-1

12min of working on form and breathing!!!!!

Metcon (Weight)

Simple and Sinister

04/21/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

400m

Mobility drills

Hang Clean

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

Push 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.

Behind the neck pushpress

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

Metcon (Time)

7 rounds of:

200m Run (absolutely all out effort)

1 Legless Rope Climb 15′

7 Hang Power Snatches 135/95

Rest 1min after each round

04/20/15 WOD

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Hang Snatch

7X3 Snatch from (just above knee) – work to a max triple for the day, rest as needed

1a): Pull-ups

1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

1b): Back Squat

1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.

Metcon (Time)

For time:

75 Double-Unders

50 6″ Target Burpees

25 Hang Power Snatches 155/105#

50 6″ Target Burpees

75 Double-Unders

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