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March 3, 2019

 

Monday 030419

 

Strength/Skill

5 Sets for Load

3 Power Clean

3 Front Squats 

3 Shoulder To Overhead

 

*Rest between sets

**Start moderate end heavy

 

Workout

Partner Sprint/Finish work

4 Rounds Each

24 Air Squats

12 Burpees

*Partner 1 completes round while Partner 2 rests

 

Tuesday 030519

 

Extended Warm Up

EMOM X 6

Min 1- Row/Bike/Run Moderate effort

Min 2- 3-5 Reps MU Skill

*False grip pull up, False Grip Ring Row, MU Progression, Hips to rings, as you can see multiple things we can do for practice and warm up here!

 

Workout

Every 5:00 for 4 Sets Perform

500m Row

15 Tall Box Jumps (30/24)

Max Muscle Ups in time remaining

 

Wednesday 030619

 

Strength/Skill

EMOM X 10

3 Hang Power Snatch

*Build in weight for first 5 minutes, stay across second 5 minutes

 

Workout

Double Amrap

AMRAP X 6 

10/8 Cal Bike or 10/7 Cal Row

6 Hang Power Snatch (115/75)I(75/55)

 

Rest 3:00

 

AMRAP X 6

10/8 Cal Bike or 10/7 Cal Row

6 Hang Power Snatch (95/65)I(65/45)

 

Thursday 030719

 

Pre-Open Workout

EMOM X 10 Minutes

Min 1 -- :30 Jump Rope/:30 Burpees

Min 2 -- Row/Bike/Run Moderate Effort


Rest 3:00

 

EMOM X 10

Min 1 -- :30 Jump Rope/:30 Suitcase lunge (light)

Min 2 -- Row/Bike/Run Moderate Effort

 

Cool Down

5:00 Foam Rolling/Stretching

 

Friday 030819

 

Open Workout 19.3

 

Friday Night Lights

Last week we had 78 people in ATG CrossFit supporting 3 local charities and cheering on our people here at ATG! Can we get to 100 people at one time on Friday night lights? If you believe we can, take a picture of a class you go to this week and use hashtags #ATGBreaks100 Bring your family, your friends, your dinner, and your favorite beverages as this week we throw down with three amazing athletes! See you there!

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