Benching

CrossFit ATR – CrossFit Weightlifting Bench Press (12 Minutes to find a Heavy Triple) Metcon Metcon (AMRAP – Reps) For Total Reps: 4 Minute Row 3 Minute Pushup 2 Minutes Double Unders 1 Minute Ring...

Week 3 Day 1

CrossFit ATR – Barbell Club Barbell GHD Hip Extensions (4×6 @ 20-40kg) Snatch Balance + OHS (Variance) 2×3+2 @ 50% 2×2+2 @ 60% 2×2+2 @ 70% High-Hang Snatch (Variance) 2×3 @ 50% 2×3 @ 60% 4×2 @ 70% Snatch...

Climb, Jump & Run

CrossFit ATR – CrossFit Metcon (Time) Partner Workout (Teams of 2) Only one works at a time, split however you’d like 10 Rope Climbs (must share rope) 200 Double Unders 100 Push-ups (partners must rest in pushup plank) 100 GHD Situps 100 Push-ups (same)...

17.1

CrossFit ATR – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....