Week 5- Day 1

by | Sep 17, 2017 | WOD

CrossFit ATR – Barbell ClubPreparing for the Fortius Halloween Meet on 10/22-23Snatch (Build to a Heavy Single)15 minutesClean and Jerk (Build to a Heavy Single)15 minutesBack Squat (3×3 @ 90%)Weeks must be done in order without skipping. If you fail to...

Bar MU, OHL, and Ring Pushups

by | Sep 16, 2017 | WOD

CrossFit ATR – CrossFitSkill DevelopmentBar muscle-upMetcon (AMRAP – Rounds and Reps)15 min AMRAP of: 4 Bar Muscle-ups 6/leg Single DB OH Lunges (40/30) 8 Ring Push-ups (feet must be level with bottom of rings)

Grace!

by | Sep 15, 2017 | WOD

CrossFit ATR – CrossFitClean + Power Jerk (Build up to a Heavy Single)EMOM x10Clean + Power Jerk (2 @ 70% of HS)EMOM x5 This must be cycled to the floor (touch-n-go) and will help to chain up reps for Grace.Grace (Time)For Time: 30 Clean and Jerks, 135# /...

Recovery

by | Sep 14, 2017 | WOD

CrossFit ATR – CrossFitPlease wear something to protect your legs!Skill ReviewRope Climb TechniqueSweat (Time)4 Rounds: 25 KettleBell Swings (62/44) 50 Double Unders 25 Sit-ups 200 Meter Run

Week 4- Day 2

by | Sep 14, 2017 | WOD

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 @ 1RM Clean)Romanian DeadliftsGHD Lat Sweeps (3×10 +...