Week 7

by | Sep 15, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatchE2M– 10×2 (ending 87+%)Clean and JerkE3M– 8×2 (ending 87+%)Front SquatHeavy Single + 5×3 @ 85% of HSRDL (5-5-5-5)Romanian Deadlifts70-80-90-100% of CleanGlute-Ham...

The Long One

by | Sep 14, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up5 Double Push-up Inchworms 30 Hollow Rocks 20 GHD Hip Extensions 30 Air Squats 20 Banded Face Pulls TOGETHER: Empty Barbell Warm-up + DrillsMetconMetcon (Time)800m Run 30 Hang Power Snatch (95/65) 400m Run 30...

Tons of Strength and a little metcon

by | Sep 13, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up30 Step Back Lunges 25 Banded Face Pulls 15 GHD Hip Extensions + 0:10 Hold 15 RKBS (moderate) 10 DBx2 Rows (both hands simultaneously) 1:00 Handstand ProgressionsStrengthBarbell Row10-10-10 7 minutesBarbell...

Cardio

by | Sep 12, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 10 Calorie Row Banded Lateral Steps (50′) 6 Paces Perfect Lunge w/ Rotation 30 Hollow Rocks 10 Ring Pullups (Sub 10 Ring Rows)Skill Development10 Minute Rope Climb Skill ReviewMetcon (Time)3...

Week 6

by | Sep 12, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull5x5 @ 75%Clean Pull4x4 @ 75%Back SquatBuild to 80% for a SingleB/N Jerk From The Split Position5-5-5 (