Devil’s Thrusters

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up25 Banded Squats 15 GHD Hip Extensions 10 Double Pushup Burpees 10 RKBS 10 Goblet Squats 15 Banded Ext Rotations w/ Press 0:30 Hanging L-Hold Waiter’s Walk —>...

Week 3

CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch Balance + OHS (E2M for 8 sets)50/60/70/75/80/85/85/90% of SnatchSnatch Pull (5×4 @ 85%)B/N Jerk From The Split Position (5-5-5)30/40/50% of JerkSplit Jerk (2×2 @ 85%)

Rope Climbs + Clean and Jerks

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up250m Row 15 GHD Hip Extensions 20 Banded Squats 15 Banded External Rotations w/ Press 15 Palloff Presses/ side 0:30 Side Plank/ side 1:00 Handstand “Stuff” 10 Front Squats...

Week 3

CrossFit ATR – Barbell ClubSnatch (4×2 @ 85%)22 minutesClean and Jerk (3×2 @ 85%)22 minutesRDL (5-5-5-5-5)Romanian Deadlifts55/65/75/85/95% of C+JGlute-Ham Raises (3×10)90 seconds rests