Jorge

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Jorge (Time) For time: 30 GHD sit-ups 15 Squat cleans, 155# 24 GHD sit-ups 12 Squat cleans, 155# 18 GHD sit-ups 9 Squat cleans, 155# 12 GHD sit-ups 6 Squat cleans, 155# 6 GHD sit-ups 3...

Squat + Chipper

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 20 Banded (ankles) Monster Walking Steps 20 Banded (ankles) Lateral Steps / Side 1:00 Front Plank 15 Wall Squats 10 Wipers / Side 10 Scorpions / Side 0:30 Perfect Lunge / side 15 PVC...

Metcon and stretching

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 2 Rounds: 10 Lateral dot drill bounds (per leg) 5 Figure 8 dot drills (per leg) :30 Perfect Lunge 10 Pushups with Rotation 10 External Rotation and Press 10 Ext Rot Low DB Rows (8-8-8-8...

Week 8

CrossFit ATR – Barbell Club View Public Whiteboard Snatch (Various) [E2M protocol] 1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 95+% Clean and Jerk (Various) [E2M protocol] 1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 95+% Snatch Pull Deadlift...

Clean + Clean/T2B/DU

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Bike 20 Air Squats 30 Hollow Rocks 10 Wipers / Side 10 Scorpions / Side 15 GHD Hip Extensions 10 Band Pull Aparts 20 V-ups 10 Scap Pullups, 5 Big Kips...