“D-Ball Carry Cindy”

CrossFit ATR – CrossFit Skill Development Ring Muscle-Up Skills and Transitions Metcon (AMRAP – Rounds) EMOM x5 3 Ring Muscle-upsScore: Successful Rounds Completed Scale: To be assigned on a personal basis Metcon (Time) 10 Rounds of: 5 Pullups 10 Pushups...

Week 3

CrossFit ATR – Barbell Club Snatch (6×2 @ 90+%) 14 minutes to complete. You can increase weight, just keep all sets above 90% Clean and Jerk (3×2 @ 90+%) 10 minutes to complete. You can increase weight, just keep all sets above 90% Front Squat (Heavy...

Partner HERO WOD- Gallant

CrossFit ATR – CrossFit Metcon (Time) Partner-“Gallant” Run 1 mile with a 20/14 medicine ball 60 Burpee pull-ups Run 800 meters with a 20/14 medicine ball 30 Burpee pull-ups Run 400 meters with a 20/14 medicine ball 15 Burpee pull-upsYou both run the...

Pause Front Squats!

CrossFit ATR – CrossFit Paused Front Squat (Build to 1RM) 7 seconds at bottom, 15 seconds at top. NO BELTS. 12 minutes Paused Front Squat (3×3 @ 85%) Same pauses every rep, NO BELTS. Each set will be done every 3 minutes. If this is your first time doing...

Week 2

CrossFit ATR – Barbell Club Back Squat (2-4-6-8-10) Snatch Panda Pull (5×3 @ 90%) Pause Overhead Squat (3×3 @ YOUR PICK) 3 seconds...