by CrossFitATR2015_main | Jan 26, 2017 | WOD
CrossFit ATR – CrossFitMetconMetcon (Time)30 Wall Balls (20/14) 300m Run 30 SB Slams 300m Run 30 MB Twists/Side 300m Run 30 Air Squats 300m Run 30 RKBS (53/35) 300m Run15 min timecapMobilitywith a focus on shoulders and thoracic...
by CrossFitATR2015_main | Jan 26, 2017 | WOD
CrossFit ATR – Barbell ClubSnatch Balance (4×1 @ 86% of Sn Bal NOT Snatch)Push Press (Commit a Heavy Sin)then 5-4-3-2-1 @ 82% of HS (1 min rests)Snatch Pull (5×3 @ 80-90%)5 Point PauseGHD Hip Extensions (3×10 @ 15-25kg)
by CrossFitATR2015_main | Jan 25, 2017 | WOD
CrossFit ATR – CrossFitMetconMetcon (AMRAP – Rounds)EMOM x14 Odd: Cal Bike Even: HSPU Rep Count Scaled = 8/6 Rx= 10/8 Rx+= 12/10Score is successful rounds completed. Perfect score = 14. Any no-reps from a coach is burpees for everyone immediately following...
by CrossFitATR2015_main | Jan 24, 2017 | WOD
CrossFit ATR – CrossFitWeightliftingPush Jerk (5-5-3-3-3)MetconMetcon (AMRAP – Rounds and Reps)15 min AMRAP: 10 C2B Pullups 10 Cal Row 10 Bar Facing BurpeesChest-to-Bar means CHEST-TO-BAR. For every missed rep the coach sees for the entire class (we will...
by CrossFitATR2015_main | Jan 23, 2017 | WOD
CrossFit ATR – CrossFitWeightliftingThe Widow Maker (Weight)20 Reps Back Squat5-15 lbs. heavier than last (65% if first time)MetconMetcon (AMRAP – Rounds and Reps)4 min AMRAP: 30 DU 15 Deadlifts (135/95) –2 min REST– 4 min AMRAP: 30 DU 15...
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