Week 9

by | Feb 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubSnatch (Build to a Heavy Double)20 minutes. 2-5% less than this will indicate your opener.Clean and Jerk (Build to a Heavy Double)20 minutes. This will indicate your opener.RDL (1×5 @ 100% of Clean and...

Week 8

by | Feb 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubPause Snatch (Build to a Heavy Single)Snatch, with pause at the knees.3 second pause at knees. 16 minutes.Clean Pull (3×3 @ 100-105%)18 minutes. Straps encouraged.B/N Jerk From The Split Position (3×5...

A Chipper!

by | Feb 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-up0.5 mile Bike 5 Inchworms (no pushup) 15 GHD Hip Extensions 35 DU or 1:00 of Practice 10 Scap Pullups 10 Scap Pushups 10 Wipers 10 Scorpions 15 Banded Low External Rotations/side 10 Big Ass Kips 50m Sled...

OHS + Thrusters/Ring Pushups

by | Feb 2, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitWarm-upBear Crawl —> Reverse Bear Crawl 10 PVC OHS 10 DB ThrustersMuscle EnduranceMetcon (Time)3 min AMRAP of: Overhead Squats (115/75)Metcon (Time)21-18-15-12-9-6-3 Thrusters (95/65) Ring PushupsRx Ring Pushups...