Core Work + EMOM of the day!

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Inchworms 20 Calorie Row 10 Scap Pushups 10 Scap Pullups 10 Big Kips 20 Banded Squats 15 Banded External Rotations w/ Press 20 Partner Wall Balls (20/14 to 11/10 ft.) 10 RKBS (Heavy)...

Snatch + Snatch/Burpees

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 2:00 of Guided Ankle Mobility Work 10 PVC Passes 10 Reverse Grip PVC Passes 15 Banded Low External Rotations 0:30 Hanging Hollow Body 0:30 Handstand Hold 15 Air Squats 0:30 Perfect Lunge/...

Recovery Day

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Choose your own Adventure: 3 different 20 minute AMRAPs to choose from. You have to come to see them though! Metcon (AMRAP – Rounds and Reps) “I want to sweat” OR “I want...

Week 7

CrossFit ATR – Barbell Club View Public Whiteboard Snatch Balance + OHS (E2M for 8 sets) 60/70/80/90/95/100/105/110% of Snatch Snatch Pull (5×3 @ 100%) B/N Jerk From The Split Position (5-5-5) 30/40/50% of Jerk Split Jerk (Build to a Heavy Single) Jerk...