18.5

by | Mar 23, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20/16 Calorie Assault Bike 15 Scap Pullups 15 Band Pull Aparts 10 High Five Squats 10 Wipers 10 Scorpions 20 Banded Goblet Squats (light) 15 Banded External Rotations w/ Press 5 Strict...

Recovery

by | Mar 22, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBike 40/30c Bear Crawl –> Burpee Broad Jump

Week 6

by | Mar 22, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Balance + OHS (E2M for 8 sets)60/70/80/85/90/95/100/105% of SnatchSnatch Pull (5×3 @ 95%)B/N Jerk From The Split Position (5-5-5)30/40/50% of JerkSplit Jerk (Build to a Heavy Single)Jerk...

“Rocky Balboa”

by | Mar 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 10 Inchworms 400 Row 15 Banded Low External Rotations/ side Walking Lunge —> Walking Toe Touch

OHS + Pullups/OHS

by | Mar 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Double Pushup Inchworms 0:30 Perfect Lunge/ leg 20 Banded Squats 15 Banded External Rotations w/ Press 0:30 Hanging Hollow Body 30 Hollow Rocks 10 PVC Passes 10 PVC OHS 5 B/N...