Devil’s Thrusters

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 25 Banded Squats 15 GHD Hip Extensions 10 Double Pushup Burpees 10 RKBS 10 Goblet Squats 15 Banded Ext Rotations w/ Press 0:30 Hanging L-Hold Waiter’s Walk —>...

Week 3

CrossFit ATR North – Barbell Club View Public Whiteboard Snatch Balance + OHS (E2M for 8 sets) 50/60/70/75/80/85/85/90% of Snatch Snatch Pull (5×4 @ 85%) B/N Jerk From The Split Position (5-5-5) 30/40/50% of Jerk Split Jerk (2×2 @...

Rope Climbs + Clean and Jerks

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 250m Row 15 GHD Hip Extensions 20 Banded Squats 15 Banded External Rotations w/ Press 15 Palloff Presses/ side 0:30 Side Plank/ side 1:00 Handstand “Stuff” 10 Front Squats...

Week 3

CrossFit ATR – Barbell Club Snatch (4×2 @ 85%) 22 minutes Clean and Jerk (3×2 @ 85%) 22 minutes RDL (5-5-5-5-5) Romanian Deadlifts55/65/75/85/95% of C+J Glute-Ham Raises (3×10) 90 seconds...