Week 4 – DELOAD

by | Jan 19, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch3x3 @ 70%Clean and Jerk3x2+2 @ 70%Front SquatBuild to 80% for a DoubleBarbell GHD Hip Extensions3x10 @ YOUR PICKMetcon (No Measure)”Martial Arms”

Pull-ups + DB Hang Squat Clean

by | Jan 19, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up10 Scap Pull-ups w/ Pause 3 Rounds of: 10 Wipers 15 GHD Hip Extensions 10 DB Squats (light-moderate)MetconMetcon (Time)Buy-in: 400m Run 10-9-8-7-6-5-4-3-2-1 Pull-ups DB Hang Squat Cleans (40/25) Cash-out: 400m...

Deadlift

by | Jan 18, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 10 GHD Hip Ext with hold 50ft Single Arm Front Rack Lunge /side (medium) 10 Cuban Presses 20 Banded Face Pulls Empty Barbell warmup and Deadlift review (Address: Proper setup, Bar path,...

Squat Jump Carry

by | Jan 17, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds: 20 Hollow Rocks 20 Russian Twists (add weight as needed) 20 Sit-ups (add weight as needed) 10 Banded Goblet Squats (medium) Barbell Warm-upMetconMetcon (Weight)7 Rounds of: 5 Back Squats (build up in...

Week 3

by | Jan 16, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull3x3 @ 100%Front Rack Hold1x0:10 @ 110% of Front SquatFront Squat (with back off sets)2-4-6-8 Aim to PR at least one setB/N Jerk From The Split Position5-5-5 (30-40-50% of jerk)