Week 5

by | Jun 7, 2018 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (Various)2 @ 60% 2 @ 70% 2 @ 80% 4×2 @ 85%Clean and Jerk (Various)2+1 @ 60% 2+1 @ 70% 2+1 @ 80% 4×2+1 @ 85%Clean Pull Deadlift (Various)2×3 @ 90% 3×3...

Back Squat + Wall Ball/Burpee/Power Snatch

by | Jun 6, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up15/12 Calorie Bike 0:30 Perfect Lunge / leg 0:30 Couch Stretch / leg 15 PVC Passes 15 PVC GHD Hip Extensions 30 sec Hollow hold 15 Wall Balls (20/14 to 11/10 ft) 10 Power Snatches (45/35) 10...

Week 5

by | Jun 5, 2018 | WOD

CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Various)3 @ 60% 3 @ 70% 3 @ 80% 4×3 @ 85%Clean and Jerk (Various)3+1 @ 60% 3+1 @ 70% 3+1 @ 80% 4×3+1 @ 85%Clean Pull (4×4 @ 90%)Power Jerk...

Rope Climb and Run / KB Snatch, GHDs, and Row

by | Jun 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 10 Banded Low External Rotations / side 10 Scap Pushups + 10 Pushups 10 Scap Pullups + 5 Strict Pullups 0:30 Front Plank + Side Plank / side 20 Air Squats 10 Band Pull Aparts 10...