Bench Snatch shuttle

by | Jan 31, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: (10 Minute Cap) 200m SandBag Carry (60/40lbs) 50′ Sandbag Lunge 20 Cobras (2.5lbs) 12/10 Cal Ski ergStrengthDB Bench Press (Build to a heavy 10)15 minutesMetconMetcon (Time)6 Rounds: 10...

KB Curtis P’s

by | Jan 30, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Double Push-up Inchworms 10 KB Halos each way (light) 15 GHD Hip Extensions 0:20 GHD Russian TwistsKettlebellMetcon (Weight)Practice and build to a heavy Double KB Curtis P 10 minutesMetconMetcon...

Week 5

by | Jan 30, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull4x2 @ 105%Front Rack Hold1x0:10 @ 120% of Front SquatFront Squat (with back off sets)2-4-6-8 Aim to PR at least one set

Let’s Retest! Pineapple Express

by | Jan 29, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardPineapple Express (3 Rounds for time)”Pineapple Express” Part #A (On the 0:00): For Time (10 Minute Cap): 40/30 Calorie Assault Bike 50 Push Presses (95/65lbs) “Pineapple Express” Part #B (On...

Power Clean

by | Jan 28, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up2 Rounds: 250m Row 20 Hollow Rocks 10 GHD Hip Ext. :30 PVC Front Rack StretchStrengthPower Clean (2 Reps every 1:15 x 8)MetconPower Clean Annie (Time)50 Double Unders 50 Ab Mat Sit-ups 5 Power Cleans 40 Double...