Strength Week 3

by | Oct 7, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (10×1 to Heavy Single)Aim for 90+%Clean and Jerk (7×2 to Heavy Double)Aim for 85+%Back Squat (Build to Heavy Single)Aim for 90+%Shoulder Press (4×4 @ YOUR...

Nate

by | Oct 6, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 15 Scap Pull-ups 15 Band Pull Aparts 15 Banded Face Pulls 15 Scap Push-ups 15 Push-ups 15 Cobras (5/2.5) 0:30 Hanging Hollow Hold 15 GHD Hip Extensions 10 Wipers / side 10 Scorpions...

Squats and Short Runs

by | Oct 5, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 0:30 Perfect Lunge / leg 15 Air Squats 15 GHD Hip Extensions 0:30 Hanging L-Hold 15 Wall Squats 10 Good Mornings (45/35) 5 Good Morning to Squats (45/35) 5 SLOW Back Squats...

Thursday = Work

by | Oct 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10 Minute warmup mobility flow lead by coachDL+HPC+Jerk (EMOM x 10 )3 Deadlifts + 2 Hang Power Cleans + 1 Split JerkThis is a skill day! Build in weight only if form is on point!Metcon...

Strength Week 2

by | Oct 4, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardPower Snatch + OHS (See below)2 @ 60% 2 @ 65% 2 @ 70% 2×2 @ 75%Back Squat (3×8 @ 70%)2 minute rests Week 1 – 3×10 @ 65%Dragonflags (3×6)Ab...