Week 1

by | Aug 8, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardTall Snatch3x2 @ 30-40%Muscle Snatch3x3 @ 50%Snatch Balance8x1 (last set above 75% of Snatch)Snatch Pull5x5 @ 75%Bulgarian Split SquatSingle Leg Squat w/rear foot elevated on...

Heavy Metcon

by | Aug 7, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up10/8 Calorie Bike 0:30 Perfect Lunge / side 15 Banded Squats 10 Wipers 10GHD Hip Extension 10 GHD Sit-ups 10 Bumper Plate Squats (15/10/5) 15 Back Squats (45/35)StrengthBack Squat (5-5-5-5-5...

Pull, Carry, Push

by | Aug 6, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-Up10 Scap Pull-ups w/ 0:03 Hold @ top 20 Banded Face Pulls 5 Double Push-up Inchworms 10 Banded Low Ext. Rotations / side 0:30 Side Plank / side 2:00 Front Plank 10 Cuban Press (light) 15...

OHS + HPSn/PushPress/Run

by | Aug 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFitView Public WhiteboardWarm-up1:00 Perfect Lunge w Rotation 10 PVC Passes 10 PVC Overhead Squats 2 Rounds: 5 GHD Hip Extensions 3 Cossack Squats (per side) 1 Wall Walk (:10 hold at top) TOGETHER: Empty barbell warm-up +...

Week 1 – Masters World Cup

by | Aug 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – Barbell ClubView Public WhiteboardSnatchE2M– 10×2 (ending 70%)Clean and JerkE3M– 8×2 (ending 70%)Front SquatHeavy Single + 5×3 @ 80% of HSRDL (5-5-5-5)Romanian Deadlifts55-65-75-80% of...