Skill work and conditioning

CrossFit ATR – CrossFitMetcon15 Minute Amrap: 200m D-Ball Carry (40/30) 100′ D-Ball Squat Toss (40/30) 50 Alternating Dumbbell Rows (60/35) 25 Calories (Rower, Erg or Bike)Skill DevelopmentWarmup will consist of: Ladder Drills, Dot Drills, Banded Stability...

Week 2- Day 2

CrossFit ATR – Barbell ClubFront Squat (Heavy Single)+ 2 @ 90% of HSTempo Front Squats (6×1 – Every 3 Minutes)Note your tempo in comments10 seconds down, 2 seconds at bottomRDL (1×5 @ Close to 1RM Clean)Romanian DeadliftsGHD Lat Sweeps...

A fun EMOM

CrossFit ATR – CrossFitCore DevelopmentPosted on whiteboardMetcon (AMRAP – Rounds)EMOM x12 1: 15/12 Calorie Assault Bike 2: 12 Deadlifts + 9 Hang Power Cleans (135/95) *Rx: 155/105Score: Rounds successfully completed. Scale calories to be completed in 35...


CrossFit ATR – CrossFitBench Press (Build to a Heavy Triple)13 minutesMetcon (Time)27-21-15-9 Ring Dips Double Unders GHD Situps

Wall Ball Fran

CrossFit ATR – CrossFitWeighted Pull-ups (Build up to a Heavy Triple in 5 sets)Then reverse pyramid it. On your last set, go for max repsWeighted Pull-ups (Max Reps at last weight)Aim for 10+!Wall Ball Fran (Time)21-15-9 Wall Balls Pullups