Week 4

by | Mar 8, 2018 | WOD

CrossFit ATR – Barbell ClubSnatch Balance + OHS (E2M for 8 sets)60/70/75/80/85/90/95/100% of SnatchSnatch Pull (5×3 @ 90%)B/N Jerk From The Split Position (5-5-5)30/40/50% of JerkSplit Jerk (1×2 @ 85%)

Deadlift + HSPU

by | Mar 7, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up12/10 Calorie Bike 30 Hollow Rocks 5 Double Pushup Inchworms 10 Banded Low External Rotations 15 GHD Hip Extensions 20 Squats DB Waiter’s Walk —>...

Week 4

by | Mar 6, 2018 | WOD

CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (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

Front Squats + Box Jumps + Rowing

by | Mar 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3-Minute Amrap: 15 Air Squats 10 Hollow Rocks 5 Box Jumps (30/24) As a Group: Guided Front Squat PrepFront Squat (Heavy Triple)10 minutesMetcon (Calories)Five 3-minute rounds of: 10 front...