Skills and a Metcon

CrossFit ATR – CrossFit Skill Development Hips to Rings 2×5 Muscle Up Negatives 2×5 HSPU Negatives 2×5 (5 Second Negative) Metcon CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters 3 Chest-To-Bar...

Recovery Day

CrossFit ATR – CrossFit Metcon Metcon (Time) For Time: 25 Calories on Assault Bike or Rower 20 Meter Suitcase Carry (Per Arm) (62/44) 25 Calories on Assault Bike or Rower 20 Medball Russian Twists (20/14) 25 Calories on Assault Bike or Rower 20 Wipers 25...

Threshold Thursday

CrossFit ATR – Barbell Club Snatch Balance (Heavy Single) Done together every 2 minutes. We will build up over 7 sets. Tempo Front Squats (6×1) Note your tempo in comments0:10 down + 0:02 pause. Go heavier than last time. We will do these together every...

Deadlift and Squat Snatches

CrossFit ATR – CrossFit Weightlifting Deadlift (5 @ 65%, 5 @ 75%, 5+ @ 85%) In between sets, do some PVC passes and Banded Ext. Rotations in preparation for Snatches. Metcon Metcon (Time) For Time: 30 Squat Snatches (135/85) RX+=...

Bench and a triplet

CrossFit ATR – CrossFit Core Development Built into Warm-up Weightlifting Bench Press (5 @ 65%, 5 @ 75%, 5+ @ 85%) Metcon Metcon (Time) 2 rounds for Time: 50x Double-unders 21x knees to elbows 50x Push-ups 11 Minute...