Sumo Deads + Rope Climbs/Deadlifts/Double Unders

CrossFit ATR, CrossFit ATR North – CrossFit Jamison Ricci has been a long time member of ours. His nephew, Kole, has been very sick for the past year. He suffers from an extremely rare genetic disorder called 4H Leukodystrophy. This Saturday, we will be hosting...

Week 7

CrossFit ATR – Barbell Club View Public Whiteboard Snatch (1RM) Build to a 1RM (2-strike policy) [E2M protocol] then 1 @ 90% 1 @ 95% 1 @ 100% 1 @ 90% 1 @ 95% 1 @ 100% 1 @ 90% 1 @ 95% 1 @ 100% Clean and Jerk (1RM) Build to a 1RM (2-strike policy) [E2M protocol]...

Clean/Run then Squat/Row

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 1:00 Front Plank, 0:30 Side Plank / side 15 banded squats 10 Wipers / side, 10 Scorpions / side 15 PVC Passes 15 PVC GHD Hip Extensions 15 PVC OHS 20 aKBS 20...

Jerks + Pullups/Wall Balls with incentive

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 5 Inchworms, 10 Walking Toe Touches 10 Cossack Squats 10 Thrusters (45/35) 15 PVC GHD Hip Extensions 10 Ring Rows 0:30 Hollow Hold 15 Palloff Presses / side 10 Wipers, 10 Scorpions 15...

Week 6

CrossFit ATR – Barbell Club View Public Whiteboard Snatch (Various) 2 @ 60% 2 @ 70% 2 @ 80% 2 @ 85% 1 @ 90% 2 @ 85% 1 @ 90% 2 @ 85% 1 @ 90% Clean and Jerk (Various) 2+2 @ 60% 2+2 @ 70% 2+2 @ 80% 2+1 @ 85% 1+1 @ 90% 2+1 @ 85% 1+1 @ 90% 2+1 @ 85% 1+1 @ 90% Clean...

EMOM of core, bike, and High pulls

CrossFit ATR, CrossFit ATR North – CrossFit View Public Whiteboard Warm-up 2 Rounds: Banded Forward / Reverse Walking 15 Banded Glute Bridges 15 Ext Rot and Press 15 Cobras 400m Run 1:00 Pigeon Stretch 1:00 Couch Stretch 1:00 Pec Stretch Metcon (No Measure) EMOM...