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CrossFit WOD

07/22/15 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: begin at 75% of 1rm Power Snatch and add weight each minute to a max set

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

Front Squat

1a) 4X3 + 1XME Front Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm,

Muscle-ups

1b) 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups

Metcon (Time)

For time:

12 Wall walks

150 Double-Unders

12 Wall walks

07/21/15 Kettlebell Class

CrossFit ATP – Kettlebell

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SF KB Snatch Test (Time)

100 KB Snatches with in 5 min.

24/16kg

Metcon (Weight)

5rds

Swings-10 R

Cleans-5 R

Press-3 R

TGU-from top after press R

Repeat on L

* That is one round with testing bell

()

07/21/15 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 (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

2×1@80%

Ring Dips

1a) 4X8 Ring Dips

Snatch Balance

1b) 4X3 Snatch Balance – heaviest possible

Metcon (Time)

5 rounds of:

Run 400m

15 Burpee Box-Jump-Overs 24/20″

07/20/15 WOD


CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

3 Position Snatch

3 Position Snatch (power position, hang, floor) – 1×1@65%

3 Position Snatch

1×1@70%

3 Position Snatch

1×1@75%

3 Position Snatch

2×1@80%

Pull-ups

1a) 5X5 C2B Pull-ups + ME Bar Muscle-Ups

Back Squat

1b) 4X3 + 1XME Back Squats – work to a 3rm, then 1 ME UB set @ 90% of 3rm,

Metcon (Time)

5 rounds for time of:

400m

15 OHS 135/95

07/18/15 Beach WOD

Announcements

This Saturday 07/18/15 Beach WOD 9am Bring swimming gear
Dania Beach Pier!! :)

CrossFit ATP – CrossFit

Dania Beach Pier 9:00am
Northside

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07/17/15 WOD


Announcements

This Saturday 07/18/15 Beach WOD 9am Bring swimming gear
Dania Beach Pier!! :)

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)

50 Double-Unders

12 MU/PU

12 Pushpress-95/65

50 Double-Unders

9 MU/PU

9 Pushpress-95/65

50 Double-Unders

7 MU/PU

7 Pushpress-95/65

07/16/15 Kettlebell Class

Announcements

This Saturday 07/18/15 Beach WOD 9am Bring swimming gear
Dania Beach Pier!! :)

CrossFit ATP – Kettlebell

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Metcon (Weight)

Snatch-5/5

TGU-R/L

Snatch-10/10

TGU-2 R/L

Snatch-15/15

TGU-3 R/L

Snatch-20/20

TGU-4 R/L

*Snatch testing bell!

Metcon (Weight)

EMOM 10

Strict Pullups-3

Swings-10

07/16/15 WOD

Announcements

This Saturday 07/18/15 Beach WOD 9am Bring swimming gear
Dania Beach Pier!! :)

CrossFit ATP – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

5 x 1 x 85%

Metcon (Time)

Fuzzy 50

1 round, 50x reps each

Pull-ups

Burpees

Box jumps

Push-up release

Butterfly Sit-ups

Walking lunge steps

Knees to elbows

Split jumps

Double unders

Air Squats

Compliments of WODdrive

07/15/15 WOD


Announcements

This Saturday 07/18/15 Beach WOD 9am Bring swimming gear
Dania Beach Pier!! :)

CrossFit ATP – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

Power Snatch

1) EMOM for 7:00 – 5 T&G Power Snatches: begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5

Power Clean and Jerk

2) EMOM for 7:00 – 3 T&G Power Clean & Push Jerks: begin at 65% 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

Pull-ups

1b) 4X3 Strict Pull Ups (weighted)

Metcon (Time)

21-15-9 of:

Power Cleans 135/95

Burpee Box Jump Overs 30/24″

*Max effort

07/14/15 Kettlebell Class

Announcements

This Saturday 07/18/15 Beach WOD 9am Bring swimming gear
Dania Beach Pier!! :)

CrossFit ATP – Kettlebell

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Metcon (Weight)

15:15 VWC 30sets

Snatch-16/12kg

Metcon (Weight)

Dbl KB

Cleans-5

Rack position take 4 steps, 1x see saw press for 400 feet

*10 swings every 100 feet

Metcon (Weight)

TGU