Category Archives: Featured

Saturday

Posted on November 8, 2013 by admin

Game Day at CrossFit Atlantic for the Ancient City Throwdown. Good luck to all competing, have fun, go hard when you can and smile when it hurts.

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Friday

Posted on November 7, 2013 by admin

Pre-Game 2-3 rounds not for time walking pace 1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS) 2 HSPU 3 c2b pull up 4 toe to bar 5 box jump 6 burpee 20 dubz

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Thursday

Posted on November 6, 2013 by admin

heavy athletics As soon as you start doing barbell work warm up quickly A. 7 min to find a heavy snatch single, not necessarily a 1RM Rest 2’ B. 7 min to find a heavy C&J single, not necessarily a … Continue reading →

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Wednesday

Posted on November 5, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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Tuesday

Posted on November 4, 2013 by admin

heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. Front Squat; 70/5, 75/3, 80/2, 85/1 Conditioning Front Squat (155/105) C2B ladder 3-3-6-6-9-9… AMRAP in 2’ Rest 2’ AMRAP in 3’ Rest 2’ AMRAP in 4’

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Monday

Posted on November 3, 2013 by admin

heavy athletics A. Snatch ladder EMOM x 8; add (10/5) pounds every minute, start at a weight that will have your 8th lift be your goal lift. rest 3’ B. C&J ladder EMOM x 8; add (10/5) pounds every minute, … Continue reading →

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Saturday

Posted on November 2, 2013 by admin

Heavy athletics A. Front Squat; 75/3, 80/2, 85/1 x 2, 90/1 x 2 B.In 15 minutes establish a 1RM Snatch Then 1RM C&J

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Friday

Posted on October 31, 2013 by admin

Conditioning AMRAP 10 2 STO (175/125) 300m row 6 c2b pull up Rest 5 AMRAP 10 4 hang power clean (175/125) 40 dubz 2-3 muscle ups Rest 5 AMRAP 10 6 deadlifts (175/125) 300m run 9 Burpee

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Thursday

Posted on October 30, 2013 by admin

heavy athletics A. Snatch; 80/2, 85/1 x 3 B. Snatch pull; 95/3, 100/2 x 2 C. Back Squat; 75/3, 80/2, 85/1 x 2 conditioning EMOM 12 7 Push Press (115,75) 7 box jump (30/24)

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Wednesday

Posted on October 30, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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