Recovery

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Accessory Work 4 Rounds: 2 Turkish Get-ups (Per Side) 10 Band Pull aparts 10 Palloff Presses 3 Rounds: Banded Lateral Steps ( ) 10 Banded Glute Bridges 20 Wipers 1 Round: 800m Run Metcon (Time) 4...

Week 4

CrossFit ATR – Barbell Club View Public Whiteboard Snatch (Various) 3 @ 60% 3 @ 70% 3 @ 80% 3×3 @ 85% Clean and Jerk (Various) 3+1 @ 60% 3+1 @ 70% 3+1 @ 80% 3×3+1 @ 85% Clean Pull Deadlift (4×3 @ 95%) At least 3 warmup sets Front Squat (Various) 4...

Power Snatch + Holds/Swings/Jumps

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Banded Ext. Rotations w/ Press 10 Low Ext. Rotations / side 5 Double Pushup Inchworms 10 PVC Passes 10 PVC OHS 10 PVC GHD Hip Extensions DONE TOGETHER: (with 45/35lb) 5 B/N Snatch Grip...

Week 4

CrossFit ATR North – Barbell Club View Public Whiteboard Snatch (Various) 4 @ 60% 4 @ 70% 4×4 @ 80% Clean and Jerk (Various) 4+1 @ 60% 4+1 @ 70% 4×4+1 @ 80% Split Jerk (3×3 @ 80%) Snatch Pull Deadlift (4×4 @ 95%) At least 3 warmup...

GHD Situp EMOM + Rowing/Double Unders

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 200m Run 250m Max Effort Row (add 3 seconds on to time for appropriate scale of WOD) 20 Situps 15 Hollow Rocks 1 minute of Double Unders Mobility Together: 1-minute of T-Spine Foam Roll...