Power Snatch + OHS

by | Mar 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15 GHD Hip Extensions 25 Banded Squats 25 Hollow Rocks 15 Banded External Rotations w/ Press 10 PVC Passes 10 Reverse Grip PVC Passes 10 PVC OHS 5 B/N Snatch Grip Press (45/35) 5 Pause OHS...

Week 5 – DELOAD WEEK

by | Mar 11, 2018 | WOD

CrossFit ATR – Barbell ClubSnatch (6×2 @ 75%)20 minutesClean and Jerk (5×2 @ 75%)20 minutesRDL (5-5-5-5-5)Romanian Deadlifts50/60/70/80/90% of C+JGlute-Ham Raises (3×10)Rest as needed

18.3

by | Mar 9, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike 0:30 Double Unders 5 Double Push-up Inchworms 0:30 Perfect Lunge/leg 15 GHD Hip Extensions 0:30 Hanging Hollow Body 15 Banded Ext. Rotations w/ Press 10 PVC Passes 10 PVC...

Recovery and Skill

by | Mar 8, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2x: Banded Lateral steps Banded Monster Walk 10 Dot Drill (side to side)( 10 Per leg) 5 Dot Drills (figure 8)(5 per leg) 1x: Row 800m Perfect Lunge -> 20 Wipers 3 Sided Plank Walking Toe...