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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!