Partner Push

CrossFit ATR – CrossFit Weightlifting Overhead Squat (5-3-3-1-1-1) Metcon Metcon (Time) 12 Rounds For time: (Alt. each round with a partner) 8 Toes to Bar 7 Burpee Box Jump Overs (24/20) 6 Cals on Assault Bike Close with: 150 Double Unders22 Min...

It’s still Tanktop Tuesday

CrossFit ATR – CrossFit Warm-up 2 Rounds: 12 Wipers (per side) 10 Banded: Pull-Aparts, External Rot (low), 8 Big Kips 6x Max Effort Assault Bike (:20 on :10 off) Metcon (Calories) 12 Rounds: (:20/:10) Calories on Assault bike Death by Pushups (AMRAP –...

Throw your Balls over your Shoulder

CrossFit ATR – CrossFit ..like a continental soldier Weightlifting Clean (EMOM x16) Minutes 1-8: 1 Clean Pull + 1 Clean Minutes 9-16: 1 Clean Metcon Metcon (Time) 60 Alt. Ball over Shoulder (40/30) EMOM: 6 Alt. Lunges (165/105)12 min timecap …yes, Rx is...

Week 5

CrossFit ATR – Barbell Club Snatch (1 @ 92% every 2 minutes x 8) Providing that you made 7/8 Snatches or more last week. Week 1 – 80% Week 2 – 83% Week 3 – 86% Week 4 – 89% Clean and Jerk (1 @ 92% every 2 minutes x...

Double Dose

CrossFit ATR – CrossFit Metcon Metcon (Time) For Time: 2 Rounds of: 40 Double Unders 30 Sit-ups 20 Wall Balls (32/20) Into: 200 Meter Run 15 Ground to Overhead (135/95) 200 Meter Run Close with: 2 Rounds of: 40 Double Unders 30 Sit-ups 20 Wall Balls...