Week 7

by | Jan 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubSnatch (5×2 @ 85%)20 minutesClean and Jerk (4×2 @ 85%)20 minutesRDL (1×5 @ 90% of Clean and Jerk)Romanian DeadliftsTake at least 4 sets to warm up to this weight.Glute-Ham Raises...

Captain America

by | Jan 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up250m Row 5 Double Pushup Inchworms 10 Scap Pushups 10 Scap Pullups 3 Rounds of “Cindy:” 5 Pullups 10 Pushups 15 Squats 1:00 of Handstand “Stuff”Captain America (Time)30 Rounds 1 Bench...

Strength on a Thursday?

by | Jan 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-upRow 25 Calories Bike 25 Calories Perfect Lunge -> 20 Wipers 20 Cobras (5/2.5lb) 10 Scorpions 10 Push-ups 10 RKBS Foam Roll (T-spine & Quads)WeightliftingDB Bench Press (As Heavy As Possible Maintaining...

Week 6

by | Jan 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubMid-Thigh Snatch + Hang Snatch + Snatch (Build to a Heavy Single)15 minutesClean Pull (5×3 @ 90-95%)20 minutesB/N Jerk From The Split Position (3×5 < 50% of Jerk)Split Jerk (Build to a Heavy...