Bring the A Game!

by | Aug 12, 2016 | WOD

CrossFit ATR – CrossFitTom’s Complex (1-1-1-1-1)1 Squat Clean + 1 Front Rack Lunge/Leg + 1 JerkMetcon (Time)For Time: 3-2-1 of: Legless Rope Climbs 12-9-6 of: Thrusters (135/95)

Last week in this series…

by | Aug 11, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (4×1 @ 94%)Previous weeks… 5×1 @ 89% 6×2 @ 84% 7×3 @ 80%Tempo Front Squats (0:10 down, 0:02 pause, 6 sets)Note your tempo in commentsImmediately followed by a Back Squat with...

Recovery

by | Aug 11, 2016 | WOD

CrossFit ATR – CrossFitMetconStabilityShoulder Stability CircuitMetcon (Time)6 Rounds: 10 Calorie Row 20 Unbroken Double Unders :30 Hollow Hold

Snatches and the Kitchen Sink

by | Aug 10, 2016 | WOD

CrossFit ATR – CrossFitWeightlifting1 Power Snatch + 1 Full Snatch (EMOM x 10)OLY comp standard. No Pressouts, showing control overhead, etc.MetconMetcon (Time)3 Rounds: 10 Manmakers (25/15) 15 Unbroken OHS (75/55) 20 DU Cash-Out: 50m Burpee Broad...

Front Squat and T2B

by | Aug 9, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingFront Squat (E2MOM x4: )3 Reps @ 75% 1RM 3 Reps @ 80% 1RM 3 Reps @ 85% 1RM 3 Reps @ 90% 1RMMetconMetcon (Calories)4 Rounds for Calories: (Work 2:00 / Rest 1:00) 10 HSPU 12 T2B Max Calories on Assault bike with...