An Overhead Squat kind of day…

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 15 Banded Face Pulls 15 Banded Ext. Rotations w/ Press 15 Banded Air Squats 10 Cossack Squats 15 GHD Hip Extensions 10 PVC Passes 10 PVC OHS 10 PVC Snatch Balance Done Together (45/35): 5...

Tanktop Tuesday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 PVC Passes 1:00 of Single Unders 0:30 of Double Unders 15 Pushups 15 Band Pull Aparts 30 Hollow Rocks 10 Banded Low Ext. Rotations / side 15 Banded Ext. Rotations w/ Press 10 Wipers /...

QuickHiiT

CrossFit ATR North – QuickHiiT View Public Whiteboard Warm-Up Warm-up (No Measure) 300 m row 20 banded squats 20 wipers 20 scorpions 20 hollow holds 15 ring rows 15 box jumps 30 sec plank / 3 sides Metcon Metcon (AMRAP – Reps) 24 Minute AMRAP: 8/10 cal...

Heavy Squats

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 15 Wall Squats 10 Walking Toe Touches 15 PVC GHD Hip Extensions 0:30 Perfect Lunge / leg 10 Palloff Presses / side 10 Cossack Squats 10 High Five Squats 0:30 Pigeon Stretch / leg 1:00...

QuickHiiT

CrossFit ATR North – QuickHiiT View Public Whiteboard Warm-Up Warm-up (No Measure) 400 m run Walking toe touches ==> Monster...

Week 4

CrossFit ATR – Barbell Club View Public Whiteboard Snatch (10×2, E2M, ending in 90%) For example: 1. 60% 2. 65% 3. 70% 4. 75% 5. 75% 6. 80% 7. 80% 8. 85% 9. 85% 10. 90% Clean and Jerk (10×2, E3M, ending in 90%) Front Squat (Build to a Heavy Single)...