MOBO- MAX OUT, BRO OUT

CrossFit ATR – Barbell Club Back Squat (1RM) Split Jerk (1RM) Bench Press (1RM) #YallCardioersCanFrickTheHeckOff (Build to Heaviest) Pause Snatch (1-inch from floor) + 0:02 Eccentric Load, 0:01 Pause, Hang...

Hero WOD!

CrossFit ATR – CrossFit Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed....

The Push..

CrossFit ATR – CrossFit Shoulder Press (5-5-5-3-3-3) Try to improve from last week Metcon (Time) For Time: 30 Bar Facing Burpee Over Bar Row 400 Meters 15 Shoulder to Overhead (155/105) Assault Bike 30 Calories 15 Shoulder to Overhead (155/105) Row 400 Meters 30...

Tabata!

CrossFit ATR – CrossFit Metcon (AMRAP – Reps) Tabata Rowing (Calories) 1 minute Rest Tabata Front Plank (Seconds) 1 minute Rest Tabata Biking (Calories) 1 minute Rest Tabata Wall Sit (Seconds) 1 minute Rest Tabata Single...

Week 4, Day 3

CrossFit ATR – Barbell Club Snatch Balance (Build to Heavy Single) Together, every 2 minutes for 8 sets. Last set should be greater than your 1RM Snatch. Clean + 2 Jerks (Build to Heavy “Single”) Together, every 3 minutes over 5 sets. Snatch Pull...