by CrossFitATR2015_main | Jun 26, 2016 | WOD
CrossFit ATR – Barbell ClubPrepare for weigh-ins and know your openers… in kilos! Women start at 10:45am and Men will start after the women finish. I will not be ‘competing’ in this one. I want to be letting you know what weights you should be...
by CrossFitATR2015_main | Jun 25, 2016 | WOD
CrossFit ATR – CrossFitSkill DevelopmentCone Drills to improve change of direction speed7000/5000lb Elephant (Time)Ground to Overhead (7000/5000lbs total) the weight of your choice. The lower your weight the more reps you do. Choose a challenging but manageable...
by CrossFitATR2015_main | Jun 24, 2016 | WOD
CrossFit ATR – CrossFitWeightlifting1 Snatch Pull + 1 Touch and Go Snatch (10 minutes to build to a heavy single)MetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps)...
by CrossFitATR2015_main | Jun 23, 2016 | WOD
CrossFit ATR – CrossFitBent Over Row (8-8-8-8)Superset 8-10 Toes to BarMetcon (Time)50-40-30-20-10 *Calories on Assault Bike and/or Rower Sit-ups*Your choice and you can also switch between them as you see fit
by CrossFitATR2015_main | Jun 23, 2016 | WOD
CrossFit ATR – Barbell ClubSnatch Balance (Build to a Heavy Single in 12 minutes)Minimum of 7 setsHigh-Hang Snatch (EMOM x 10)Increase weight as form permitsHang Snatch (EMOM x 8)All 8 minutes your weight remains the same- 90% of your heaviest High Hang...
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