Week 3

by | Feb 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardTall Snatch3x3 @ 30%Snatch Drop + Snatch Balance2x2+1 @ 40% 2×2+1 @ 50% 2×1+2 @ 60%Snatch Balance1x2 @ 70% 1×2 @ 75% 1×2 @ 80% 1×1 @ 85%...

Recovery Day!

by | Feb 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: Banded Monster Walk + Lat Steps 10 SLOW Kneeling Palloff Presses (per side) 20 SLOW Ext Rot Low (per side)Metcon (Calories)5 Minutes Max Calories Assault Bike 200m Walk 800m Run...

Deadlifts

by | Feb 27, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run Banded Monster walk + Lateral Steps 10 Cossack Squats 10 Scorpions 3 Rounds: Side Planks (:30 per side) 20 Hollow Rocks 15 GHD Hip Ext (Rounds 2&3: 5-8 GHR’s if possible)...

Heavy Triples

by | Feb 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Rounds: (:35 on :15 off) Assault Bike Banded Lateral Steps (in place) Hollow Rocks Lead by coach: 1:00 Couch Stretch 1:00 Pigeon Stretch 1:00 Side Planks An in-depth breakdown of the...

Bench, Sled and Pullups

by | Feb 25, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double push-up Inchworms 10 Wipers :30 Side Planks 10 Cossack Squat 2 Rounds: 10 Scap Pullups 20 Ext Rot Low 10 Banded Hip to Overhead Presses (bands on wrists) 2 Rounds: 30 Meter Empty...