Deads

by | May 11, 2016 | WOD

CrossFit ATR – CrossFitWeightlifting3 Position clean (15 minutes to build to your heaviest complex)High Hang, Low Hang, FullMetconMetcon (Time)21-18-15-12 Cleans (135/95) V-Ups *400m Run after each round20 minute timecap

Dumbbell Bench

by | May 10, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingDB Bench Press (12 Minutes to build to a heavy set of 10)MetconMetcon (AMRAP – Reps)Max Reps S2OH (155/105) Max Reps Pull-ups —Rest 1:30— Max Reps S2OH (135/95) Max Reps Pull-ups —Rest 1:30— Max...

Back Squats and Vert. Testing

by | May 9, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingTempo Back Squats (2-2-2-2-2)Tempo: 53x0Max Height Box Jump (Distance)Max Height Box JumpMetcon (Time)4 Rounds: 20 Wall Balls (30/20) 20 Calories on Assault Bike 20 Unbroken Double Unders

CSG – Week 6

by | May 8, 2016 | WOD

CrossFit ATR – Barbell Club10 weeks out from competitionSnatch Balance (5×1 @ 90-100% of Snatch)Snatch (EMOM x 8 @ 80%)Power Clean + Power Jerk (Build to a Heavy Double)Within 5 setsBack Squat (7×4 @ 88-90%)90 second rests Week 1-...

Daredevil vs. Punisher

by | May 7, 2016 | WOD

CrossFit ATR – CrossFitDaredevil vs Punisher (AMRAP – Rounds and Reps)Team Workout where one of you is DD, the other is Punisher, switching back and forth, round for round 24 min AMRAP of: DD does 4 C2B Pullups, 8 Burpee Box Overs (24/20), 12 RKBS (70/53)...