Squats + Pull-ups/DU

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Jump Rope Practice 15 GHD Hip Extensions 10 Wipers 10 Scorpions 20 Banded Face Pulls 0:30 Perfect Lunge / side 25 ft. Duck Walk 1:00 Wall Sit 10 Back Squats (empty barbell)StrengthBack...

Bench + Running

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 200m Run 2 Rounds of: 10 Banded Low Ext. Rotations / side 20 Banded Face Pulls 10 Banded Pull Aparts 1 Round of: 1:00 Couch Stretch / side 20 Banded (above knee)...

Week 7

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90% 1×1 @ 90+% 2×4 @ 80%Clean and Jerk1x4+1 @ 60% 1×4+1 @ 70%...

Sunday Sweat

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardSkill DevelopmentSingle Arm Russian Kettlebell Swing and Kettlebell CleanMetcon (Weight)4 Rounds: 5 Single Arm Russian KBS (Right) 5 Single Arm KB Cleans (Right) 5 Single Arm Russian KBS (Left) 5...

Partner Benchmarks

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds of: 200m Run 10 Scap Pull-ups 5 Double Push-up Inchworms 10 Sit-ups 5 PVC Passes 10 PVC OHSMetconMetcon (Time)2 Person Partner WOD (1 works, 1 rests, split however)...

Power Snatch + Wall Balls + Bike

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20 Banded Face Pulls 15 GHD Hip Extensions 10 PVC Passes 5 PVC Overhead Squats 1:00 Handstand Progressions TOGETHER: Empty Barbell Warm-up and DrillsWeightliftingPower Snatch1 every 0:30 for...