Snatch Complex plus “Death by Fran!”

by | May 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on...

Week 3

by | May 20, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHang Snatch (Various)3 @ 60% 3 @ 70% 3×3 @ 80%Hang Clean (Various)3 @ 60% 3 @ 70% 3×3 @ 80%Snatch Pull Deadlift (4×4 @ 85%)At least 1 warmup setBack Squat (Various)4 @...

Rope Climb/GHD Situps/Power Snatch

by | May 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 10 PVC Passes 15 PVC GHD Hip Extensions 10 PVC OHS 15 GHD Situps 10 Rope Knees-to-Elbows DONE TOGETHER: 10 B/N Snatch Grip Press (45/35) 10 Hang Power Snatch (45/35)Metcon (Time)5...

3 Part Metcon!

by | May 18, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up12/10 Calorie Bike 5 Inchworms 10 Goblet Squats (light-moderate) 1:00 Ankle Mobility / leg (KB on knee) 15 PVC GHD Hip Extensions 10 PVC shoulder passes 15 PVC OHSMetcon (Weight)EMOM x 8 10...

Peg Board

by | May 17, 2018 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 12 Lateral Steps (L&R) 12 Glute Bridges 12 Wipers :30 Side Plank (L&R) **These 2 rounds are to be done double banded. 1 Round: (:90 Per) Pigeon Stretch Couch Stretch Pec Stretch 2 Rounds: 20...