Clean and Jerk complexes

by | Nov 2, 2017 | WOD

CrossFit ATR, CrossFit ATR North – Barbell Club#letshangoutandjerkit (Build to a Heavy Single)High Hang Clean + Hang Clean + Jerk14 minutesRest5 minutes#whatajerk (Build to a Heavy Single)Clean + Power Jerk + Pause Split Jerk + Split Jerk14 minutesSplit Press...

Rope Climb Day

by | Nov 1, 2017 | WOD

CrossFit ATR North – CrossFitWarm-up250m Row 15 Band Pull Aparts 10 Scap Pullups 10 Scap Pushups 10 Banded T’s and Low External Rotations (per side) 30 Hollow Rocks 1:00 Handstand “Stuff” 10 Rope Knee-to-ElbowsSkill DevelopmentRope ClimbsMetcon...

Rope Climb Day

by | Nov 1, 2017 | WOD

CrossFit ATR – CrossFitWarm-up250m Row 15 Band Pull Aparts 10 Scap Pullups 10 Scap Pushups 10 Banded T’s and Low External Rotations (per side) 30 Hollow Rocks 1:00 Handstand “Stuff” 10 Rope Knee-to-ElbowsSkill DevelopmentRope ClimbsMetcon...