Week 3

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!

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

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

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

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...