by CrossFitATR2015_main | Mar 9, 2017 | WOD
CrossFit ATR – CrossFitMetcon (Time)2 Rounds of: 30 Russian KBS (53/35) 100m Waiters Walk (R-Arm) 100m Waiters Walk (L-Arm) 30 Pushups 1:00 Plank Hold 1:00 Hollow Hold 30 Cal BikeMobilityHips and shoulders It is important to open up our hips and shoulder for the...
by CrossFitATR2015_main | Mar 9, 2017 | WOD
CrossFit ATR – Barbell ClubGood Mornings (4×6 @ 20-40kg)Clean (Variance)2×3 @ 60% 1×3 @ 65% 4×2 @ 70% 2×2 @ 75%Snatch (Variance)2×3 @ 60% 1×2 @ 65% 2×2 @ 70% 1×2 @ 75% 2×2 @...
by CrossFitATR2015_main | Mar 8, 2017 | WOD
CrossFit ATR – CrossFitTempo Back Squats (2 EMOM x 8 @ 50-60%)Tempo: 53x0MetconMetcon (Time)2 Rounds For Time: Run 800m 5 Burpee over bar 10 Back Squats (135/95)* 15 C2B Pull-ups 20 GHD Sit-Ups 25 Double Unders *From the floor20 Minute...
by CrossFitATR2015_main | Mar 7, 2017 | WOD
CrossFit ATR – CrossFitSkill DevelopmentHandstand Pushup Progressions and LimitsMetcon (AMRAP – Rounds)21-15-9: Bench, Calorie Row, Ring Dips *100m sled push after each roundBench: Rx+ 155/105 Rx 135/85 Scaled- double push-ups Sled Options:...
by CrossFitATR2015_main | Mar 6, 2017 | WOD
CrossFit ATR – CrossFitClean (1 every 90 seconds for 12 minutes)Building up in weightMetcon (Time)4 Rounds: 20 Wall Balls (30/20) 15 Strict Elevated Ring RowsWe want to see you push for unbroken Wallballs. 5 Calorie row every time you break
Recent Comments