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CrossFit WOD

02/12 16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

High step carry x 4

Speed

Metcon (Weight)

Swings-12

EMOM 12

Load

Strict Press

15 min

Endurance

Metcon (No Measure)

3rds

400m

Goblet squat-15

SPU-5/10

Hinge rope-20

02/11/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Rack carry x 4

Speed

Metcon (Weight)

KB FS

20:10

12 sets

Load

Clean and Jerk

15 min

Endurance

Metcon (Weight)

3rds

800

PU-10

KB DL-10

02/10/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

KB carry x 4

Speed

Metcon (No Measure)

Dubs-20:10 12 sets

Load

Deadlift

15 mins work on force output

Endurance

Metcon (No Measure)

4rds

200ft sled 2/1

200m sprint

SPU 5/10

02/09/16 Programming

ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Rack carry x 4

Speed

Metcon (Weight)

EMOM 10min

Swings-10

Load

Power Clean & Push Jerk

()

Endurance

10 rds of 200m row

02/04/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Carry x 4

Speed

Metcon (Weight)

Swings-20:10 12 sets

Load

Clean and Jerk

15 min

Endurance

Metcon (Weight)

4rds

Dbl KB

Swings-10

FS-8

Pushpress-6

02/04/16 Kettlebell Class

ATP Performance Facility – Kettlebell

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Metcon (Weight)

TGU 3/3

Metcon (Weight)

VWC 15:15

25 sets

Metcon (No Measure)

Dbl KB 4rds

Swings-10

FS-8

Pushpress-6

Reverse lunge-4 R/L

02/03/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

TGU from top x 3

Speed

Metcon (Weight)

KB Snatch 5×10

Load

Deadlift

5-3-3-3-3-5

Deadlift

1×3

Deadlift

1×3

Deadlift

1×3

Deadlift

1×3

Deadlift

1×5

Endurance

Metcon (No Measure)

100m sprints x 10

02/02/16 Kettlebell Class


ATP Performance Facility – Kettlebell

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Metcon (Weight)

TGU 3×3

Metcon (Weight)

Swings-10 EMOM 12min

Metcon (Weight)

Dbl KB

5sets

Cleans-5

Pushpress-5

Metcon (No Measure)

3sets

Goblet squat

Push ups

*as efficient as possible

02/01/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Rack carry x 4

Speed

Metcon (Weight)

Dbl Swings-20:10 15 sets

Load

Back Squat

Week 4


40% x 5 reps

Back Squat

50% x 5 reps

Back Squat

60% x 5 reps

Endurance

Metcon (No Measure)

3rds

400m

SPU-10/15

Jump squats-12

02/01/16 Programming

ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

TGU 3/3

Speed

Metcon (Weight)

Swing-20:10 sets 12

Load

Back Squat

5×5

* go by feel,competency and the ability to produce force with your legs

Strict Pullup

3x

*based on efficiency

Endurance

Metcon (No Measure)

5rds 40:20

1 arm swing R

1 arm swing L

PVC Lateral jumps

*these are suggested skills based on competency