Strength Week 3 – “Recovery Day”

by | Nov 6, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up8 min TIMECAP: 15 Banded Squats 10 High Five Squats 15 GHD Hip Extensions 10 Banded Ext. Rotations w/ Press 20 Goblet Squats (medium load) Empty Barbell: 5 Good Mornings 10 Front Squats 10 Shoulder...

Deadlifts, DUs + Accessory Work

by | Nov 5, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up300m Run 20 Step Back Lunges 15 GHD Hip Extensions 10 Toy Soldiers 10 Walking Toe Touches 0:20 GHD Prone Hold 10 Wipers 10 Scorpions 1 minute Jump Rope 15 RKBS (heavy) 20 Glute Bridges (0:02 HOLD each...

Strength Season Week 3

by | Nov 4, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up6 minutes timecap: 5 Double Push-up Inchworms 15 Air Squats 10 High Five Squats 15 GHD Hip Extensions REMAINDER OF TIME: ‘KB on Knee’ Ankle MobilityStrengthBack Squat (5 x 5 @ 90% of 5RM)5RM as...

Conditioning

by | Nov 3, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 200m Run 5 Inchworms 10 Scap Pull-ups 20 Lunges 1 Round of: 50 ft. Banded Lateral Steps / side 1-minute Handstand Progressions 25 Banded Face Pulls 2 Rounds of: 30 Sit-ups 0:30 Hollow HoldMetcon...

November Pulls

by | Nov 3, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull + Snatch1x3+2 @ 50% 2×3+1 @ 60% 2×2+1 @ 65% 2×2+1 @ 70% 3×2+1 @ 75%Clean Pull + Clean + Jerk1x3+1+2 @ 50% 2×2+1+2 @ 60% 2×2+1+1 @ 65%...