Public Whiteboard

Components

Deadlift

Veterans day WOD 2021

Settings

Workout

Veterans Day WOD

This Saturday, Veterans Day Fundraiser WOD @ 9:30am and 10:30am. Family and friends are welcome to this workout! Clothes and cash donations to support Veterans Village of San Diego. Got questions? I got answers 😉 adam@crossfitatr.com December 4th Save the date!! CrossFit ATR's 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB... more details to follow ;)

Warm-up

Metcon (No Measure)

1 Round:
400m Run
15 Burpees
20 Walking Lunges
10 Scorpions

Then,

Coach lead PVC breakdown of the Deadlift

Strength

Deadlift (12 Minutes to build to a moderate Triple)

In Groups of 3-4, build in load to a moderate heavy triple.

This is a NOT a 3 rep max!

Metcon

Veterans day WOD 2021 (3 Rounds for reps)

6 Minute AMRAP:
30 Wall Balls (20/14lbs)(10/9')
15 Pull-ups

Rest 4:00

6 Minute AMRAP:
30 Push-ups
15 Deadlifts (155/105lbs)

Rest 4:00

6 Minute AMRAP:
30 Alternating Dumbbell Ground to Overhead (50/30lbs)
15/12 Calorie Assault Bike

Each 6 minute AMRAP will be scored separately for total Reps.

Whiteboard:

Saturday, November 13, 2021

Male Clients