Week 6

by | Mar 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Build to a Heavy Single)E2M protocol 2 strike policy in effect.Clean and Jerk (Build to a Heavy Single)E3M protocol 2 strike policy in effectFront Squat (3×2 @ 93%)RDL...

CrossFit Open Week 4

by | Mar 16, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up200m Run 5 Burpees 5 PVC Passes 10 PVC OHS 50 ft. Walking PVC OHL 10 Scap Pull-ups 15 Banded Face Pulls 10 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions 1:00 Handstand Progressions 10...

Bike Lunge Core

by | Mar 15, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 400m Run 5 Cossack Squats (per side) 10 Ext Rot and Press 15 Banded Squats 20 Hollow Rocks 0:25 GHD Hold at parallelMetcon (Time)3 Rounds: .8/.6 Mile Assault Bike 50 ft. Single DB...

Recovery Day

by | Mar 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up1:00 Assault Bike or Ski Erg Banded Monster Walk + Lateral Steps Walking Toe Touches –> Bodyweight Lunge

Week 5

by | Mar 14, 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% 1×1 @ 80% 1×1 @ 85%...