Snatch + T2B/DB Snatch/Step Overs

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 20 Lunges 5 Double Push-up Inchworms 10 Banded Ext. Rotations w/ Press 10 PVC Passes 15 Banded Face Pulls 0:30 Perfect Lunge / leg 15 PVC OH Wall Squats 5 PVC Snatch Balance 15 PVC GHD...

Burning cals and opening hips

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 200m Run 2 Rounds: Banded Monster Walk 100’ :30 Side Plank (per side) 2 Rounds: 10 Single Leg KB DL 30 Hollow Rocks Metcon (Calories) Every 3 mins (7 rds) 30 secs. Max Cal. Assault Bike...

Strength Week 8

CrossFit ATR, CrossFit ATR North – Barbell Club View Public Whiteboard Power Snatch + Snatch Balance (Build to a 1RM) 15 minutes Back Squat (10×3 @ 90-93%) Rest as needed Week 1 – 3×10 @ 65% [2 min rests] Week 2 – 3×8 @ 70% [2 min...

Complex + Wall Ball Fran + Monkey bars

CrossFit ATR – CrossFit View Public Whiteboard Warm-up 15 Band Pull Aparts 15 Scap Pull-ups 10 Scap Push-ups 10 PVC Passes 15 Banded Face Pulls 10 Banded T’s 10 DB Rows (light-moderate, both arms same time) 15 Hollow Rocks 15 Wall Squats 5 Big Kips 10 Wall...

Complex + Wall Ball Fran + Pullups

CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 15 Band Pull Aparts 15 Scap Pull-ups 10 Scap Push-ups 10 PVC Passes 15 Banded Face Pulls 10 Banded T’s 10 DB Rows (light-moderate, both arms same time) 15 Hollow Rocks 15 Wall Squats 5 Big Kips...

Tanktop Pumpday

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 10 Scap Push-ups 10 Scap Pull-ups 10 PVC Passes 5 Reverse Grip PVC Passes 15 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 5 Double Push-up Inchworms 1:00 Front Plank 10 Banded Low...