Skill work and conditioning

CrossFit ATR – CrossFit Metcon 15 Minute Amrap: 200m D-Ball Carry (40/30) 100′ D-Ball Squat Toss (40/30) 50 Alternating Dumbbell Rows (60/35) 25 Calories (Rower, Erg or Bike) Skill Development Warmup will consist of: Ladder Drills, Dot Drills, Banded...

Week 2- Day 2

CrossFit ATR – Barbell Club Front Squat (Heavy Single) + 2 @ 90% of HS Tempo Front Squats (6×1 – Every 3 Minutes) Note your tempo in comments10 seconds down, 2 seconds at bottom RDL (1×5 @ Close to 1RM Clean) Romanian Deadlifts GHD Lat Sweeps...

A fun EMOM

CrossFit ATR – CrossFit Core Development Posted on whiteboard Metcon (AMRAP – Rounds) EMOM x12 1: 15/12 Calorie Assault Bike 2: 12 Deadlifts + 9 Hang Power Cleans (135/95) *Rx: 155/105Score: Rounds successfully completed. Scale calories to be completed in...

#pumpislyfe

CrossFit ATR – CrossFit Bench Press (Build to a Heavy Triple) 13 minutes Metcon (Time) 27-21-15-9 Ring Dips Double Unders GHD...

Wall Ball Fran

CrossFit ATR – CrossFit Weighted Pull-ups (Build up to a Heavy Triple in 5 sets) Then reverse pyramid it. On your last set, go for max reps Weighted Pull-ups (Max Reps at last weight) Aim for 10+! Wall Ball Fran (Time) 21-15-9 Wall Balls...