Pullups + Hang to Overhead

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 200m Run 5 Double Pushup Inchworms 15 Scap Pullups 15 Banded Face Pulls 15 Banded Ext. Rotation w/ Press 15 RKBS (moderate) 10 DB Rows / arm (heavy) 10 Band Pull Aparts 0:30 Chinup Grip...

Week 6

CrossFit ATR – Barbell Club View Public Whiteboard High Hang Snatch High Pull + Below Knee Snatch (2+1 @ 75%, 2+1 @ 80%, 2×1+1 @ 85%) 16 minutes Back Squat (Build to Heavy Single) Then 3×3 @ 85% of Heavy Single Jerks Dips (5×3 @...

Overhead Lunge and GHD’s

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Run 400 40/30 Cal Assault Bike 30 Cobras (2.5 lbs) 10 Wipers 10 Scorpions 3 Sided Plank (:30 Per) 30 Walking Lunges 15 GHD Sit-ups 15 PVC Passes (15 Min cap) :30 Per (Together) Couch...

Partner WOD

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Bear Crawl Reverse Bear Crawl 5 Scap Pushups 5 Double Pushup Burpees 0:30 of Single Unders 0:30 of Double Unders 15 Banded Face Pulls 15 Band Pull Aparts 10 Banded Low Ext. Rotations /...

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 30 Hollow Rocks 20 V-Ups 0:30 Hanging Chinup Grip Hollow Hold 10 PVC Passes 15 PVC GHD Hip Extensions 15 Banded Ext. Rotations w/ Press 10 PVC OHS 10 Good Mornings (45/35) 5 B/N Snatch...