by CrossFitATR2015_main | Oct 24, 2019 | WOD
CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull + High Hang Snatch (Build up to ~80%)Use at least 6 sets to be working on technique while building up in weight 15 minutesClean Pull + Hang Clean (Build to Heavy Single)18 minutesBehind The Neck...
by CrossFitATR2015_main | Oct 23, 2019 | WOD
CrossFit ATR – CrossFitView Public WhiteboardWarm-up50ft Banded Lateral Steps (each direction) 10 Cossack Squats 10 Hi 5 Squats 200m Run 10/10 Single Arm KB Squats 2 Rounds: 10/10 DB Rows 10/10 Single Arm DB Presses 5 Pull-upsStrengthBack Squat (2×5 @...
by CrossFitATR2015_main | Oct 22, 2019 | WOD
CrossFit ATR – CrossFitView Public WhiteboardWarm-up400m Run 10 GHD Hip Extensions 10 Toy Soldiers 15 Banded Face Pulls 15 Air Squats 10 Cossack Squats 20 RKBS (moderate-heavy) TOGETHER: Empty Barbell Warm-up + DrillsStrengthMetcon (Weight)2 Power Cleans (touch...
by CrossFitATR2015_main | Oct 21, 2019 | WOD
CrossFit ATR – CrossFitView Public WhiteboardWarm-up20 Air Squats 5 Double Push-up Lunges 10 High Five Squats 15 GHD Hip Extensions 20 Banded Face Pulls 2 minutes Handstand ProgressionsStrengthBack Squat (5 x 5 @ 90% of 5RM)5RM as established last week. 20...
by CrossFitATR2015_main | Oct 20, 2019 | WOD
CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 50′ Banded Lateral Steps 15 Ext Rot Low 15 Cobar’s (2.5 lbs) :45 Side Planks 50′ Perfect Lunge w/ RotationMetconFor Time: 1 Mile Bike into: 21-15-9: Bar Dips Ring Rows Slam Balls...
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