Week 3

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Tall Snatch 3×3 @ 30% Snatch Drop + Snatch Balance 2×2+1 @ 40% 2×2+1 @ 50% 2×1+2 @ 60% Snatch Balance 1×2 @ 70% 1×2 @ 75% 1×2 @ 80% 1×1 @ 85% 1×1...

Recovery Day!

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 2 Rounds: Banded Monster Walk + Lat Steps 10 SLOW Kneeling Palloff Presses (per side) 20 SLOW Ext Rot Low (per side) Metcon (Calories) 5 Minutes Max Calories Assault Bike 200m Walk 800m...

Deadlifts

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 200m Run Banded Monster walk + Lateral Steps 10 Cossack Squats 10 Scorpions 3 Rounds: Side Planks (:30 per side) 20 Hollow Rocks 15 GHD Hip Ext (Rounds 2&3: 5-8 GHR’s if...

Heavy Triples

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 5 Rounds: (:35 on :15 off) Assault Bike Banded Lateral Steps (in place) Hollow Rocks Lead by coach: 1:00 Couch Stretch 1:00 Pigeon Stretch 1:00 Side Planks An in-depth breakdown of the...

Bench, Sled and Pullups

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 5 Double push-up Inchworms 10 Wipers :30 Side Planks 10 Cossack Squat 2 Rounds: 10 Scap Pullups 20 Ext Rot Low 10 Banded Hip to Overhead Presses (bands on wrists) 2 Rounds: 30 Meter Empty...