Harley Quinn

CrossFit ATR – CrossFit Back Rack Lunge (1/leg every 1:30 x 7) Building up in weight Inspiration for the Harley Quinn workout. Harley Quinn (Time) 5 Rounds of: 14 Lunges (135/95) 10 GHD Hip Extensions 10 T2B *Thoughts: Let’s face it. Harley likes to use...

Week 2- Day 1

CrossFit ATR – Barbell Club Preparing for the Fortius Halloween Meet on 10/22-23 High Hang Snatch + OHS (Build to Heavy Single) 15 minutes Clean and Jerk (Build to a Heavy Single) 15 minutes. Aim for somewhere between 80-90%. Form must be absolutely perfect....

Pull, Push, Snatch

CrossFit ATR – CrossFit Weighted Pull-ups (Build to 1RM) 10 minutes Shoulder Press (3-3-3-3-3) 12 minutes Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP of: 21 Pullups 15 HSPU 9 DB Snatch...

Complex Week!

CrossFit ATR – Barbell Club This week serves as our “off” week where we will retest some of our older complexes. Next week 8/20 will start our weightlifting cycle for the Fortius Halloween Meet 2017, October 21-22. If you’re interested in...

Core

CrossFit ATR – CrossFit Shoulder, Hips and Core Stability (No Measure) Mobility 1-Mile Run (Time) Max Effort 1-Mile Run