“D-Ball Carry Cindy”

CrossFit ATR – CrossFitSkill DevelopmentRing Muscle-Up Skills and TransitionsMetcon (AMRAP – Rounds)EMOM x5 3 Ring Muscle-upsScore: Successful Rounds Completed Scale: To be assigned on a personal basisMetcon (Time)10 Rounds of: 5 Pullups 10 Pushups 15...

Week 3

CrossFit ATR – Barbell ClubSnatch (6×2 @ 90+%)14 minutes to complete. You can increase weight, just keep all sets above 90%Clean and Jerk (3×2 @ 90+%)10 minutes to complete. You can increase weight, just keep all sets above 90%Front...

Partner HERO WOD- Gallant

CrossFit ATR – CrossFitMetcon (Time)Partner-“Gallant” Run 1 mile with a 20/14 medicine ball 60 Burpee pull-ups Run 800 meters with a 20/14 medicine ball 30 Burpee pull-ups Run 400 meters with a 20/14 medicine ball 15 Burpee pull-upsYou both run the...

Pause Front Squats!

CrossFit ATR – CrossFitPaused Front Squat (Build to 1RM)7 seconds at bottom, 15 seconds at top. NO BELTS. 12 minutesPaused Front Squat (3×3 @ 85%)Same pauses every rep, NO BELTS. Each set will be done every 3 minutes. If this is your first time doing...

Week 2

CrossFit ATR – Barbell ClubBack Squat (2-4-6-8-10)Snatch Panda Pull (5×3 @ 90%)Pause Overhead Squat (3×3 @ YOUR PICK)3 seconds pause