by CrossFitATR2015_main | Sep 3, 2018 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up30 Lunges 15 Scap Pull-ups 15 Band Pull Aparts 15 GHD Hip Extensions 15 Palloff Presses / side 15 Banded T’s and Y’s 10 Big Kips 15 Wall Squats DONE TOGETHER: 10 Cossack Squats...
by CrossFitATR2015_main | Sep 2, 2018 | WOD
CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (10×1, E2M, ending in 92+%)For example: 1. 60% 2. 65% 3. 70% 4. 75% 5. 80% 6. 85% 7. 87% 8. 90% 9. 92% 10. 94%Snatch (Waves E3M)E.g. 87, 91, 94 Every 3...
by CrossFitATR2015_main | Sep 2, 2018 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3:00 on :30 off: Assault Bike Rower Plank (you can change sides as needed)DB Rows (10-10-10-10)4 Sets (AHAP) Super set with max GHD Sit-ups *the sit-ups must be continuous. One you hesitate...
by CrossFitATR2015_main | Sep 1, 2018 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 5 Double Pushup Inchworms 30 Step Back Lunges 15 Band Pull Aparts 15 Banded Face Pulls 10 Diamond Pushups 10 Banded Low Ext. Rotations / side 15 PVC GHD Hip Extensions 10 Swings in...
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