Chipper Time

CrossFit ATR – CrossFit Metcon (Time) 100 Pull-ups 80 GHD Sit-ups 60 Calorie Row 40 Double Squat Wall Balls (20/14) 20 DB Push Presses (60/40)You can partition the reps however you’d like so long as you get the totals of each...

21 minute EMOM

CrossFit ATR – CrossFit Deadlift (3-3-3-3-3) Metcon (AMRAP – Reps) 20 minute EMOM of: Odd minutes: 5 Deadlifts (225/155) Even minutes: Max Calorie Assault BikeScore is total Calories Finisher 30 Cal Ski Erg (Time) 30 Cal Ski ErgGive yourself plenty of rest...

Recovery

CrossFit ATR – CrossFit Warm-up Hips & Shoulder mobility and therapy Metcon (Time) 2 Rounds For Time: Agility Drill A (Dots) 12 Toes 2 Rings 24 Rope Slams 200m Run Agility Drill B (Cones) 12 Toes 2 Rings 24 Rope Slams 200m Run Agility Drill C (Hurdles) 12...

Week 6- Day 2

CrossFit ATR – Barbell Club Deload Week Front Squat (Build to an 80% Single) RDL (1×5 @ 1RM of Snatch) Romanian Deadlifts GHD Hip Extensions (3×10 @ Empty Bar) DB Sidebends...

Snatch + DU

CrossFit ATR – CrossFit Snatch (1Rep EMOM x10) Increasing weight Metcon (Time) 10 Snatches (95/65) 50 DU 8 Snatches (115/75) 40 DU 6 Snatches (135/95) 30 DU 4 Snatches (155/105) 20 DU 2 Snatches (185/120) 10 DU13 minute timecap NO ONE cleans up their...