Week 6

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1x4 @ 60% 1×4 @ 70% 1×4 @ 80% 1×1 @ 85% 1×4 @ 80% 1×1 @ 85% 1×4 @ 80% 1×1 @ 85%Clean1x4 @ 60% 1×4 @ 70%...

“Hard Core” and Summer Pumps

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardCore Development5 Rounds: 20 4-Count Flutter Kicks 10 Leg Raises 20 2-Count Bicycle Sit-ups 10 Wipers :20 Side Planks (both sides)StrengthRing Rows (10-10-10-10)Superset 10 Barbell Bicep Curls per...

Power Cleans + Rowing

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Inchworms 10 Air Squats 15 GHD Hip Extensions 10 Cossack Squats 5 Scap Pull-ups 10 RKBS (Heavy) 15 Banded Face Pulls TOGETHER: Empty Barbell Warm-up and DrillsWeightliftingPower Clean1...

Shoulders + Burpees

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 100 ft. Banded (wrists) Bear Crawl 15 GHD Hip Extensions 15 Banded Face Pulls 10 Banded Low Ext Rotations / side 10 Banded (wrists) Hip to Front Rack to Overhead...

Squats, Pull-ups, Double Unders

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Double Unders 0:30 Triple Unders or Crossovers 1:00 Wall Sit 10 High Five Squats 10 Cossack Squats 15 GHD Hip Extensions 15 Air SquatsStrengthBack SquatBuild to a...

Week 6

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardHang Snatch1x3 @ 60% 1×3 @ 70% 4×3 @ 80%Hang Clean1x3 @ 60% 1×3 @ 70% 3×3 @ 80%Hang Snatch High Pull4x4 @ 85%Back Squat1x4 @ 60% 1×4 @...