CrossFit North Atlanta https://www.crossfitatlanta.com CrossFit North Atlanta Fri, 15 Jun 2018 17:48:10 +0000 en-US hourly 1 Launch 01.24.18 https://www.crossfitatlanta.com/unclassified/launch-01-24-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7697

CFNA – Launch

Gymnastics

Ring Rows or Pull-Ups (5 x 6-8 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Russian KB Swings 44/30

50 DUs

10 Burpee Box Jump 24/20

20 Air Squats

2 Wall Walks

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01.15.18 https://www.crossfitatlanta.com/unclassified/01-15-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7673

CFNA – CrossFit

Weightlifting

Power Clean (6 minutes, 1 rep every 30 seconds @78-80% 1RM)

compare to 9/7/17 and go Heavier

Metcon

Metcon (Time)

30 Box Jumps 24/20 (Rx+ Overs)

30 Squat Cleans 95/65 (Rx+ 115/80)

30 Sit-ups (Rx+ GHDs)

30 Power Snatches 95/65 (115/80)

30 Burpees (Rx+ Over bar)

30 OH Walking Lunge 45/35

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01.13.18 https://www.crossfitatlanta.com/unclassified/01-13-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7672

CFNA – CrossFit

Metcon

CFNA vs Rich Froning 15.1 (AMRAP – Reps)

Froning Score: 226 Reps (Rx+)

PARTNER Wod

9 minute AMRAP

15 Sit-ups (Rx+ T2B)

10 Deadlifts 115/75

5 G2O 115/75 (Rx+ Snatches)

Rest 10 minutes, then…

CFNA vs Rich Froning 15.4 (AMRAP – Reps)

Froning score: 174 reps (Rx+)

PARTNER Wod

8 minute AMRAP

3-6-9-12-15-18-21-24-etc

Push-ups on DB

3-3-3-6-6-6-9-9-9-etc

Power Cleans 155/105

adding 3 reps to the push-ups each round, and 3 reps to the power clean every 3 rounds.

Rx+ HSPU, 185/125

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01/12/18 https://www.crossfitatlanta.com/unclassified/01-12-18-2/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7670 CFNA – Launch

Weightlifting

Split Jerk (1 x 1)

Work on technique and build up to a heavy single for the day.

Metcon

Metcon (AMRAP – Reps)

14 minute EMOM

1st: 16 KB Snatches 35/20

2nd: 12 BJ 24/20

3rd: 8 Burpee Bar Touch

4th: MAX Rep Wallballs 15/10

5th: Rest

***Repeat for 3 Rounds. Score is Total WB reps.

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BUILD 01.11.18 https://www.crossfitatlanta.com/unclassified/build-01-11-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7669

CFNA – Build

Weightlifting

All lifts are based off of 65% of max

Squat Snatch (3 x 4)

Clean and Jerk (3 x 4)

Clean Pull (3 x 6)

Weighted Step-ups (3 x 6)

Behind The Neck Jerk (3 x 6)

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01.12.18 https://www.crossfitatlanta.com/unclassified/01-12-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7668 CFNA – CrossFit

Weightlifting

Split Jerk (Focus on technique/footwork)

3 x 3 @60-65% of 1RM

4 x 2 @70-75%

6 x 1 Heavy @80%+

Scaled: Push Jerk

Metcon

Metcon (3 Rounds for reps)

14 minute EMOM

1st: 16 KB Snatches 44/30 (Rx+ 53/35)

2nd: 12 BJ 24/20

3rd: 8 Burpee Pull-ups (Rx+ CTB)

4th: MAX Rep Wallballs 20/14

5th: Rest

***Repeat for 3 Rounds. Score is Total WB reps.

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Launch 01.11.18 https://www.crossfitatlanta.com/unclassified/launch-01-11-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7667

CFNA – Launch

Weightlifting

Power Snatch (1 x 1)

Metcon

Metcon (Time)

50 HR Push-Ups

50 DUs

50 Medball Sit-Ups

40/30 Calorie Row

100 DUs

50 Lunges

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01.11.18 https://www.crossfitatlanta.com/unclassified/01-11-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7666 CFNA – CrossFit

Weightlifting

Hang Power Snatch (work to a heavy single)

Hang Power Snatch + 2 OHS (Rx+ option, work to a heavy weight of complex)

Metcon

Metcon (Time)

50/40 Calorie Row

100 DUs

50 Lunges

25 HSPU

50 DUs

5 Rope Climbs

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Launch 01.09.18 https://www.crossfitatlanta.com/unclassified/launch-01-09-18-2/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7665

CFNA – Launch

Gymnastics

Ring Push-Ups (5 x 5)

Banded Kip Work (5 x 10)

Metcon

Metcon (Time)

400m run/row

25 KBS 44/30

25 Hanging Knee Tucks

25 Goblet Squats 44/30

25 Push-ups

25 Lunges

400m run/row

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Build 01.09.18 https://www.crossfitatlanta.com/unclassified/build-01-09-18/ Wed, 30 May 2018 16:20:15 +0000 http://crossfitnorthatlanta.com/?p=7664 CFNA – Build

Weightlifting

All lifts are based on 65% of 1 Rep Max

Power Snatch (3 x 4)

Power Clean (3 x 4)

Split Jerk (3 x 6)

Focus on technique

Back Squat (3 x 6)

Overhead Squat (3 x 6)

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