Calories For Time

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 15 Banded Ext Rotation 15 Banded Ext Rotation and Press 10 Banded Foam roller Presses (bands on wrists) 10 Bent Over Rows (medium weight)Metcon (Time)4 Rounds For Time: 20 Calorie...

Week 7

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

DU/T2B/Front Squat

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 1:00 Single Unders 0:30 Crossovers 0:30 Double Unders 10 Banded Ext. Rotations / side 15 GHD Hip Extensions 15 V-Ups 10 High Five Squats 10 Cossack Squats 15 Wall Squats 15 V-Ups...

Power Clean and Power Jerk + Burpees/G2OH

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 15 Banded Face Pulls 10 Banded Low Ext. Rotations / side 5 PVC Passes 15 Cobras (2.5s) 15 GHD Hip Extensions 10 Wipers 10 Scorpions 10 Single Leg KB RDL (light) /...

D-Balls and Rope slams

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upPerfect Lunge w/ twist (50′) Reverse Inchworm (50′) Bear Crawl (100′) 3 Rounds 10 GHD Hip Ext 20 Russian Twists (16/10lb wallball) 10 Cossack SquatsMetcon...