by CrossFitATR2015_main | Dec 23, 2018 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up10 Minute Foam Roll sessionMetcon (Calories)5 Rounds for Total Calories:(3:00 on – 1:30 rest) 400m Run 5 Burpee box jump overs (24/20″) Remaining time max calories* *You must...
by CrossFitATR2015_main | Dec 23, 2018 | WOD
CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardHang Power Clean (As follows)1×3 @ 50% 1×3 @ 60% 1×3 @ 65% 2×3 @ 70%Snatch Pull (As follows)1×3 @ 70% 3×3 @ 80%Power Jerk (As...
by CrossFitATR2015_main | Dec 22, 2018 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 20 Lunges 0:30 Single Unders 0:30 Double Unders 15 V-Ups 10 Scap Pull-ups 10 Scap Push-ups 10 Band Pull Aparts 15 Banded Face Pulls 10 Banded Low Ext. Rotations / side 5 Big Kips 5...
by CrossFitATR2015_main | Dec 21, 2018 | WOD
CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up20/14 Calorie Row 5 Double Push-up Inchworms 15 Wall Squats 15 Banded Low Ext. Rotations / side 15 Banded Face Pulls 0:30 PVC Front Rack Stretch / side 15 PVC GHD Hip Extensions 10 Cossack...
by CrossFitATR2015_main | Dec 20, 2018 | WOD
CrossFit ATR, CrossFit ATR North – Barbell ClubAll percentages this cycle will be of the number you’re aiming to hit at the end. E.g. If my 1RM is 97kg and I want a 100kg by the end of this cycle, my 70% will be 70kg, not 68kg (70% of 97kg). Be...
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