Nicole

CrossFit ATR – CrossFitDB Bench Press (8-8-8-8-8)Nicole (AMRAP – Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-upsYour score is how many rounds you completed + the total pullups performed. Once you come off the bar for pullups, your set is...

Box Jumps + Cleans

CrossFit ATR – CrossFitFront Squat (1 Rep EMOM x10)Increasing weightClean (1 Rep EMOM x 7)Increasing weightMetcon (AMRAP – Rounds and Reps)7 min AMRAP of: 5 Box Jumps (30/24) 3 Squat Cleans (225/155)Minimum score: 4 Rounds. That means you have to do 1...

Week 6- Day 1

CrossFit ATR – Barbell ClubDeload WeekSnatch (4×2 @ 75%)Clean and Jerk (Build to a 75% Single)Back Squat (1×1 @ 80%)Weeks must be done in order without skipping. If you fail to complete the ‘sets x reps’ sequence, you must...

20 minutes of a “Near- Death By” Workout

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)EMOM x 20 Odd minutes: 1 Clean and Jerk (135/95) Even minutes: 20/15 Calorie Row *Increase the C&J by 1 rep every round, finishing at 10 reps in 1 minute. Score is successful rounds completed. Perfect...

20-15-10

CrossFit ATR – CrossFitFront Squat (5-4-3-3-3-3)Metcon (Time)20-15-10 DB Push Press (40/30) T2B Immediately into: 20-15-10 Wall Balls (30/20) GHD SitupsFinisherIf time permits…Glute-Ham Raises (5 Reps EMOM x5)Strict preferable. Scales include w/ Hip...