Burner

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Bear Crawl 50′ 10 Cossack Squats 5 Inchworms 10 Wipers 200m Run Walking Toe touches -> 15 Ext Rot and Press 10 DB Rows (medium to heavy) 10 Minute: Front Rack and Squat Specific...

Week 7

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Snatch 1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% Clean and Jerk 1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% Front Squat 1×2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @ 85%...

Hip Hinge

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 2 Rounds: 200m Run 5 Inchworms 10 Cossack Squats 10 Walking to Touches 2 Rounds: 10 GHD Hip Ext 10 Scap Pullups 10 PVC Passes 20 Ext Rot low (per side) Accessory Work Glute-Ham Raises (4...

Back Squats and DB Clean and Jerks/Bike/T2B

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 50 ft. Forward Banded March (5 Squats every 10 steps) 50 ft. Backward Banded March (5 Squats every 10 steps) 50 ft. Lateral Banded March / side 15 Banded Squats 15 Banded Glute Bridges 15...

Bench, Bar Muscle ups, and Running

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 0:30 Single Unders 0:30 Crossovers 0:30 Double Unders 5 Double Push-up Inchworms 20 Banded Pull Aparts 10 Banded Low Ext. Rotations / side 15 Cobras (2.5s) 0:30 Couch Stretch / side 20...