Week 5- Consistency Training

by | Jul 9, 2017 | WOD

CrossFit ATR – Barbell ClubSnatch (8×1 @ 92+%)Every 2 minutes, together. This will be your opener if you make 7/8 or more.Clean and Jerk (5×1 @ 90+%)Every 3 minutes, together. This will be your opener if you make 4/5 or more.Front Squat (Build...

Scotty

by | Jul 8, 2017 | WOD

CrossFit ATR – CrossFitDeadlift (Build to a Heavy Double)20 minutesScotty (AMRAP – Rounds)Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 315 lb. 18 wall-ball shots, 20-lb. ball 17 burpees, over the barScott “Scotty” Deem, 31, of San...

Press + Burpees

by | Jul 7, 2017 | WOD

CrossFit ATR – CrossFitShoulder Press (5-5-5-4-4-3-2-1)Metcon (AMRAP – Reps)10 Rounds of: 0:30 Burpees 0:30 Rest 0:30 Single Arm Presses (40/25) 0:30 RestBurpees must have full extension at the top, with clap overhead. Single Arm Presses will alternate...

Week 8- CSG Buildup

by | Jul 6, 2017 | WOD

CrossFit ATR – Barbell ClubBack Squat (Build to Heavy Single)then 3×5 @ 80-85% of Heavy SingleHang Snatch (5×2 @ 85%)Bulgarian Split Squat (1 min AMRAP/leg)Single Leg Squat w/rear foot elevated on bench, box, or similar.