Week 2, Day 3

by | Apr 13, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch Balance (Build to Heavy Double)Together, every 2 minutes for 8 sets. Last set should be equal to or greater than your 1RM Snatch.Clean + 2 Jerks (Build to Heavy “Single”)Together, every 3 minutes over 6 setsSnatch...

27 min EMOM?!

by | Apr 12, 2017 | WOD

CrossFit ATR – CrossFitMetcon (AMRAP – Rounds)EMOM x27 1- 200m Run 2- 30 DU 3- 10 Burpee Box Jump Overs (24/20) In notes track your fastest burpee box jump over set. Can you beat 21 seconds?Score: Successful Rounds completed. Perfect Score =...

A “Cindy” variant

by | Apr 11, 2017 | WOD

CrossFit ATR – CrossFitShoulder Press (5-5-5-3-3-3)Metcon (AMRAP – Rounds and Reps)20 min AMRAP of: 5 HSPU 10 Pull-ups 15 Lunges/legTanktop Advantage: you can partition reps how you’d like. E.g. 5 Pull-ups , 5 HSPU, 10 Lunges/leg, 5 Pull-ups, 5...

Hang Em High

by | Apr 10, 2017 | WOD

CrossFit ATR – CrossFitHang Clean (1 @ 75-80% of Clean EMOM x10)Metcon (AMRAP – Rounds and Reps)12 min AMRAP of: 6 Hang Power Cleans (155/105) 12 Cal Assault Bike 18 Hollow Rocks

Week 2, Day 1

by | Apr 9, 2017 | WOD

CrossFit ATR – Barbell ClubBack Squat (Build to a Heavy Double)then back off sets of 4,6,8,10Split Jerk (5×2 @ 80-85%)Push Press (Build to Heavy Double)Optional#insertwittynamehere (Heaviest)Clean Deadlift + Hang Clean + Push JerkAccessory WorkGHD Hip...