3 Position Cleans and Deads

by | Jan 26, 2016 | WOD

CrossFit ATR – CrossFit3 Position clean (E2MOM 14)High Hang, Low Hang, FullMetcon (Time)5 Rounds For Time: 5 Deadlifts (225/155) 35 Double Unders Finish with: 20 Burpees over Bar

Going Overhead

by | Jan 25, 2016 | WOD

CrossFit ATR – CrossFitPush Press (5-5-5-5-5)Metcon (Time)30 Cal Row 20 T2B 10 Target Burpees 20 T2B 30 DB Thrusters (40/25)

Snatch Work

by | Jan 24, 2016 | WOD

CrossFit ATR – Barbell ClubBarbell GHD Hip Extensions (2×10)Frutplex (Build to Heaviest)2 Hang Snatch (below knee) + 2 OHSFrom blocks or plates. If using plates, must bring bar back down with control.Snatch (Heavy Single)Continue where you left off on the...

Benching, and partner wod

by | Jan 23, 2016 | WOD

CrossFit ATR – CrossFitBench Press (15 minutes to work up to a heavy double)3 sets of max Plyo Push-0ups after you find a heavy double.Metcon (AMRAP – Rounds and Reps)Amrap 20: 200m Run 100′ Farmers Walk (70/40) 50 Bicycle Sit-ups 25 KBS...

It’s all in the tempo

by | Jan 22, 2016 | WOD

CrossFit ATR – CrossFitTempo Squats (7 x 1 (increasing) Tempo: 103X0 )Metcon (AMRAP – Rounds and Reps)3 Rounds (3:00 Work/2:00 Rest) 3,6,9,12,15… Back Squats (135/95) Ring Rows Box Jumps *Continue each Round from where you left...