Mock Meet!

CrossFit ATR – Barbell Club Prepare for weigh-ins and know your openers… in kilos! Women start at 10:45am and Men will start after the women finish. I will not be ‘competing’ in this one. I want to be letting you know what weights you should be...

7000 lb Elephant

CrossFit ATR – CrossFit Skill Development Cone Drills to improve change of direction speed 7000/5000lb Elephant (Time) Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but...

Fight Gone Bad

CrossFit ATR – CrossFit Weightlifting 1 Snatch Pull + 1 Touch and Go Snatch (10 minutes to build to a heavy single) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″...

Thursday Night Thighs

CrossFit ATR – Barbell Club Snatch Balance (Build to a Heavy Single in 12 minutes) Minimum of 7 sets High-Hang Snatch (EMOM x 10) Increase weight as form permits Hang Snatch (EMOM x 8) All 8 minutes your weight remains the same- 90% of your heaviest High Hang...