Deads and Runs

by | Apr 26, 2017 | WOD

CrossFit ATR – CrossFitDeadlift (Build to 85% of 1RM)We will be going over some small but very important details of the Deadlift. (10 Minutes)Metcon (Time)5 Rounds 400m Run 21 Deadlifts (185/125)23 Minute Cap

Single Arm Squats?

by | Apr 25, 2017 | WOD

CrossFit ATR – CrossFitSkill DevelopmentKettlebell Clean + Kettlebell Single Arm SquatMetcon (AMRAP – Rounds and Reps)20 minute AMRAP of: 10 1-Arm KB Squat (53/35) 15 GHD Situps 10 1-Arm KB Squat (53/35) 30 DUTanktop Advantage: Can be done in any order...

Amanda!

by | Apr 24, 2017 | WOD

CrossFit ATR – CrossFitSnatch (Build to a Heavy Single)EMOM x10Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#Rx= Ring Muscleups and Squat Snatches 18 minute timecap Scale: 1 RMU = 3 Strict Pullups + 3 DipsFinisher30 Cal Sprint – Rower...

Week 4, Day 1

by | Apr 23, 2017 | WOD

CrossFit ATR – Barbell ClubBack Squat (Build to a Heavy Double)then back off sets of 4,6,8,10Split Jerk (5×1 @ 85-90%)Optional#snatchapalooza (Build to Heaviest)Snatch + Hang Sn + Sn Balance + Hang Sn + SnatchMandatoryPush Press (Build to Heavy...

Axle Deads

by | Apr 22, 2017 | WOD

CrossFit ATR – CrossFitMetcon (Time)Partner WOD (2 person teams, 1 works at a time) 5 Rounds of: 20 Axle Deadlifts (225/155) 80m Farmers Walk* (70/53) 200m Run *every drop or switch of the KBs for the farmer’s walk is a 5 Burpee penalty for both...