Deads and Rope Climbs

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-Up 400m Run 3 Sided Plank (:30 a side) 10 Wipers 10 Scorpions 2 Rounds: 5 Scap Pullups 10 Cobras (2.5lbs) 10 Banded Goodmornings 5 Burpees to a 6″ target Weightlifting Deadlift...

JG

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 2 Rounds: Run 200m 10 Cal Assault Bike 10 Calorie Row 25 Hollow Rocks Together: 2 Minutes Per side (This will be posted on Instagram for everyone to see and understand) Banded Shoulder...

Front Squat + Grace meets Annie

CrossFit ATR, CrossFit ATR North – CrossFit Normal Schedule Today View Public Whiteboard Warm-up 1:00 Jump Rope Practice 10 Cossack Squats 10 Banded Squats 10 Wipers 10 Scorpions 10 Scap Pullups 10 High Five Squats 15 GHD Hip Extensions 15 Banded Low Ext....

WOD Repeat from 9/6/17

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 2 Rounds: 5 Inchworms 10 Cossack Squats 15 GHD Hip Ext 20 Hollow Rocks Followed by Deadlift warmup and movement pattern review Deadlift, Lunge and Run (Time) 18 Deadlifts...

Week 2

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Snatch (Build to a Heavy Triple) Clean and Jerk (Build to Heaviest) Cl + Jerk + Cl + 2 Jerk Front Squat (4×6 @ 80%) RDL (5-5-5-5-5) Romanian Deadlifts50-60-70-80% of...

Dae Han

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 400m Run 5 Double Push-up Inchworms 15 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 3 Rounds of: 10 GHD Hip Extensions 10 Wall Squats 5 Rope Knees-to-Elbows 2 Rounds of: 10 Wipers...