Getting Heavy…

by | Aug 4, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (5×1 @ 89%)Every 2 minutes, together Week 1- 7×3 @ 80% Week 2- 6×2 @ 84%Tempo Front Squats (HEAVY)Note your tempo in comments10 seconds down, 2 seconds hold. Then immediately do the same...

The Bennett

by | Aug 3, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingBack Squat (3-3-3-3-3)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 18:00 8 Deadlifts (255/175) 3 Bar Muscle Ups 40 Wall Balls (20/14) 200m RunMU Scale: 1 MU = 3 Pullups + 3 Dips *A drop of the wall ball is a 5 burpee...

Strict Press and Rope Climbs

by | Aug 2, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingShoulder Press (3-3-2-2-1-1-1)MetconMetcon (Time)For Time: 6 Rope Climbs 12 HSPU 24 Calories on Assault Bike 800 Meter Run 24 Calories on Assault Bike 12 HSPU 6 Rope ClimbsTanktop Advantage: You may switch as many Assault Bike...

Heavy Cleans

by | Aug 1, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingEMOM 12:1 Clean Pull + 1 Clean5 Position Clean PullMetconMetcon (Time)4 Rounds: 3 Cleans (225/155) 25 Push-ups 25 Double Unders