Technique Thursday (EMOM Edition)

by | Nov 17, 2016 | WOD

CrossFit ATR – Barbell ClubBack Squat (10×2 @ 80%)2 reps EMOM x 10Snatch (10×1 @ 75%)2 reps EMOM x 10 (Technique!)Power Clean + Power Jerk (10×1 @ 70%)1 rep EMOM x 10 (Technique!)Split Jerk (10×1 @ 75%)1 rep EMOM x 10...

Skills and a tough Metcon

by | Nov 16, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingSnatch (EMOM 10: 1 Snatch Pull + 1 Snatch)THIS IS SKILL WORK! Working on positions and proper leverage. Nothing above 70%MetconMetcon (Time)MetCon: 3 Rounds: 1 Rope Climb (20/15) 10 Dumbbell Snatches (RX+70/40)(RX60/30)...

Double Dip

by | Nov 15, 2016 | WOD

CrossFit ATR – CrossFitMetconMetcon (AMRAP – Reps)6 Rounds: (:45 On :45 Seconds Off) Double Unders 30 (RX+) 20 (RX) into Max Calories on Assault Bike3:00 RestMetcon (Time)4 Rounds: 200m Sprint 12 GHD Sit-ups 24 Ring Push-ups (15 min...

Proving Grounds Prep

by | Nov 14, 2016 | WOD

CrossFit ATR – CrossFitWeightliftingClean (10 Minutes to find a Heavy Single )Done individually with your own barbellMetconMetcon (AMRAP – Reps)In Teams of 2: metcon: Advanced Division – 15 minutes A. For Time: 60 Deadlift (155/105) 20 Burpee Box Jump Over...

Week 3

by | Nov 13, 2016 | WOD

CrossFit ATR – Barbell ClubSnatch (1 @ 86% every 2 minutes x 8)Providing that you made 7/8 Snatches or more last week. Week 1 – 80% Week 2 – 83%Clean and Jerk (1 @ 86% every 2 minutes x 4)Providing that you made 7/8 Jerks or more last...