Burner

by | Jan 31, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upBear Crawl 50′ 10 Cossack Squats 5 Inchworms 10 Wipers 200m Run Walking Toe touches -> 15 Ext Rot and Press 10 DB Rows (medium to heavy) 10 Minute: Front Rack and Squat Specific...

Week 7

by | Jan 31, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95%Clean and Jerk1 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95%Front Squat1x2 @ 60%...

Hip Hinge

by | Jan 30, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 200m Run 5 Inchworms 10 Cossack Squats 10 Walking to Touches 2 Rounds: 10 GHD Hip Ext 10 Scap Pullups 10 PVC Passes 20 Ext Rot low (per side)Accessory WorkGlute-Ham Raises (4 x 5-8...

Back Squats and DB Clean and Jerks/Bike/T2B

by | Jan 29, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up50 ft. Forward Banded March (5 Squats every 10 steps) 50 ft. Backward Banded March (5 Squats every 10 steps) 50 ft. Lateral Banded March / side 15 Banded Squats 15 Banded Glute Bridges 15...

Bench, Bar Muscle ups, and Running

by | Jan 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Single Unders 0:30 Crossovers 0:30 Double Unders 5 Double Push-up Inchworms 20 Banded Pull Aparts 10 Banded Low Ext. Rotations / side 15 Cobras (2.5s) 0:30 Couch Stretch / side 20...