Power Clean + DevilsPress/Row/GHD Sit-ups

by | Dec 31, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 10 Burpees 10 Single-leg Glute Bridges / side 0:10 Banded Low Ext Rotation hold (both sides simultaneously) THEN Empty Barbell Warm-up + DrillsWeightliftingPower Clean (Build to a Heavy Single)10...

Front Squat + DU/Pull-ups/Burpee over Bar

by | Dec 30, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up8 minutes to complete… 2 Rounds of: 10/8 Calorie Bike 10 Banded Squats 10 External Rotations / arm (10/5) 8 Scap Pull-up into Oblique Leg Raises THEN 3 minutes of Empty Barbell Points of...

Pregaming the comp program

by | Dec 29, 2019 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (1 every 2 minutes)Build to 80% over 7-9 setsClean and Jerk (1 every 3 minutes)Build to 80% over 6-8 setsFront Squat (with back off sets)Heavy Single Heavy Double Heavy Triple Log whichever is a PR...

Nate

by | Dec 29, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Inchworms 200 ft. Waiter’s Walk (Change Every 50′) 25 Russian Twists / sideGymnasticsHandstand Progressions10 minutes of Handstand Walk Progressions Handstand Wobbles Handstand...

Manion

by | Dec 28, 2019 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Inchworms 10 GHD Hip Extensions 15 Air Squats THEN 200m Run 30-seconds KB Goblet Squat Adductor Stretch 2 min ‘KB on knee’ Ankle MobilityMetconMetcon (Time)Partner Manion 7 Rounds of:...