Front Squats + Row

by | Apr 30, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up400m Run 30 Banded Squats 10 Banded Low Ext. Rotations / side 10 Banded (wrists) Hip to Shoulders to Overhead TOGETHER: Front Squat MobilityStrengthFront Squat10 minutes to build to...

30 minute EMOM

by | Apr 29, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up0:30 Hanging Hollow Hold 10 Scap Pull-ups 20 Banded Face Pulls 30 Hollow Rocks 10 PVC Passes 10 PVC OHS 15 Banded Ext. Rotations w/ Press 15 GHD Hip Extensions TOGETHER: Hang Power Snatch...

Testing your limits

by | Apr 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-upGetting back to basics…. Today warmup is 12 Minutes of all body movements lead by coach. Inchworms, Bear crawls, Crab walks, Bird dogs, Perfect Lunges, Hollow Rocks, etc.Metcon...

Hangs and Squats

by | Apr 28, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatch Pull + High Hang Snatch2x3 @ 50% 2×3 @ 60% 1×2 @ 70% 1×2 @ 75% 2×2 @ 80% 3×2 @ 75%Split JerkBuild to a Heavy Double 12 minutes only. Not...

Row, Power Clean, Burpee Box Jump Overs

by | Apr 27, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up27/21 Calorie Row 5 Double Push-up Inchworms 15 GHD Hip Extensions 20 Banded Face Pulls 10 Banded Low Ext. Rotations / side 0:20 GHD Supine Hold 0:20 GHD Prone Hold 2:00 Lying V-Split...