Clean Practice + Rope Climb/Heavy Cleans

by | Mar 13, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up5 Double Push-up Burpees 50 ft. Banded Monster Walk 50 ft. Banded Lateral Walk / side 10 Banded Low Ext. Rotations / side (Pause @ top of rep) 1:00 Front Plank 5 Rope Knees-to-elbows 10 Wall...

Tanktop Tuesday Comeback!

by | Mar 12, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 50 ft. Banded (wrists) Bear Crawl 50 ft. Banded (wrists) Forward Crab Walk 10 Banded (below elbow) Push-ups 10 Banded Low Ext. Rotations / side 20 Banded Pull Aparts 20 Banded...

Squats + Wall Balls/GHD Sit-ups/Double Unders

by | Mar 11, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up3 Rounds: 200m Run 0:30 Hollow Hold + 20 Air Squats 1 Round: 1 minute of Double Unders :30 Perfect Lunge (per side) 20 GHD Hip Extensions Grab a barbell For Banded Tempo Squats with coach (...

Ski Erg and Sandbags

by | Mar 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up2 Rounds: 2:00 Assault Bike Banded Monster Walk + Lateral Steps 2x :20 Palloff Press Figure 8’s (per side) 20 Hollow Rocks 15 Cobras (2.5lbs) 10 Wipers 10 Cossack SquatsMetcon (Time)3...

Week 5

by | Mar 10, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch (Build to a Heavy Double)This will be the rough estimate for your openerClean and Jerk (Build to Heaviest)Cl + Front Squat + 2 JerkFront Squat (5×3 @ 90%)RDL (5-5-5-5)Romanian...