The Quadfather

CrossFit ATR – Barbell ClubBarbell GHD Hip Extensions (2×10)Behind The Neck Jerk (4×3, buildup warmup)Clean + 2 Jerks (Build to Heaviest)#WTFarelegsanyway (Build to Heaviest)3 Front Squats @ 3331Must face a clock to verify REAL seconds. First timers...

Partner Saturday

CrossFit ATR – CrossFitMetcon (Time)Open: 800m Run 4RFT: 20 Snatches (75/55) 40 Calorie Row 60 Double Unders Close: 800m Run *Both partners open and close with the Run together * You can partition the 4 RFT however you...

<3 Kelly <3

CrossFit ATR – CrossFitBack Squat (3 Reps Every 2 Minutes for 10 Minutes)@ 80-85%Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#25 Minute Cap

Bonus Work

CrossFit ATR – CrossFitMetcon (No Measure)2 x 10 Banded: T, Y, Ext Rot. with Press 2 x 10 Pallof Press 2 x 10 (Each side) Lateral Ball Tosses (20/14) 2 x 50′ (Per arm) Single Arm Farmers Walk (70/50)Metcon (No Measure)30 Minutes: Full Body...

Kipping Pull-up Technique Day!

CrossFit ATR – CrossFitSkill DevelopmentKipping Pull-up Technique: Regular Kipping Pull-up Butterfly Pull-up (Importance in building a Strict Pull-up before a Kipping Pull-up)Continuous Pull-ups (AMRAP – Rounds and Reps)With a continuously running clock do...