Sweat and stretch

CrossFit ATR – CrossFit Metcon (Time) Open: 800m Run 3 Rounds: 100m Farmers Walk (70/40) 30 Double Unders 20 GHD Sit-Ups 10 Dball Slams (40/30) Close: 800m Run Mobility Quads , Hips and...

Week 8- Day 2

CrossFit ATR – Barbell Club Front Squat (Heavy Single) + 2 @ 90% of HS Tempo Front Squats (6×1 – Every 3 Minutes) Note your tempo in comments10 seconds down, 2 seconds at bottom RDL (1×5 @ 100+% of Clean) Romanian Deadlifts GHD Lat Sweeps...

24 minutes of WOO!

CrossFit ATR – CrossFit Back Squat (2 EMOM x10) Share bar. Things will move quicker. Build up in weight throughout. You may not have enough time to build to a 2RM or even close to it and that’s okay. Heavy, but nothing crazy. Metcon (3 Rounds for time)...

Rowing + T2B

CrossFit ATR – CrossFit Power Clean (Build to a Heavy Single) 15 minutes Metcon (Time) 2 Rounds of: 25 Calorie Row 25 T2B 25 Power Cleans (115/75)14 minute timecap *No one cleans up until everyone is...

Loredo

CrossFit ATR – CrossFit Skill Development Kipping Pullups, Kipping T2B, Butterfly Pullups, and ways to build straight arm lat strength for stronger kips. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S....

Week 8- Day 1

CrossFit ATR – Barbell Club Preparing for the Fortius Halloween Meet on 10/22-23 Back Squat (1RM) Weeks must be done in order without skipping. If you fail to complete the ‘sets x reps’ sequence, you must repeat it the following week. Week 1-...