Partner WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 10 Scap Pull-ups 5 Double Push-up Burpee Broad Jumps 10 Knees-to-Elbows 2 Rounds of: 15 Banded Face Pulls 1-minute Handstand Progressions 1 Round of: 1 Rope Climb (or 5 Rope K2E) 200m...

Death Wish III

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 20 RKBS (moderate-heavy) 0:15 GHD Prone Hold 0:30 Hollow Hold 10 Palloff Press / side 15 DB Thrusters (light) TOGETHER: Empty...

Chipper

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up2 Rounds: 50 ft Banded Lateral Steps 6 Pace Perfect Lunge w/ Rotation 10 GHD Hip Ext w/ 5 second hold at top 10 Scap Pullups 20 Cobras (2.5 Lbs) 10 Cuban Presses (light) 1:00 Couch Stretch (per side) Skill...

Week 7

CrossFit ATR – Barbell ClubView Public WhiteboardHigh Hang Snatch High Pull + Below Knee Snatch1x2+1 @ 75% 1×2+1 @ 80% 2×1+1 @ 85+%Back SquatHeavy Single + 3×3 @ 85% of HSJerks Dips5x3 @ 105% of Jerk Aim for bar to clear eye...

Widen Up Wednesday

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side (with 0:02 pause each rep) 10 Scap Pull-ups 15 Push-ups 10 Wipers 20 Glute BridgesStrengthWeighted Pull-ups (3-3-3-3-3)All with pronated...