Row Rope Climb

by | Jan 16, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up10 Scap Pull-ups w/ pause 3 Rounds: 5 Strict Pull-ups 15 GHD Hip Extension 50′ KB Cross Body Carries /side (medium) (10 Minute Rope Climb Review)StrengthSnatch (2 every 1:30 x 8 sets)Increasing weight...

Long EMOM

by | Jan 15, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up1:00 Foam Roll Thoracic Spine 3 Rounds: 50ft Bear Crawl 15 Cobras (light weight if possible) 5 PVC Passes 8/8 Kneeling Bell Up Presses (light) (Guided Breakdown of the Push Press)StrengthMetcon (Weight)EMOM x...

Ring Pull-ups

by | Jan 14, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds: 20 Hollow Rocks 15 Cross Touches 10 V-ups 15 Banded Face Pulls Coaches guided breakdown and practice of: Ring Row, Ring Pull-up and C2R Pull-upStrength15 Minutes of ONE of the following...

Front Squat + KB Work

by | Jan 13, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1:00 Foam Roll Thoracic Spine 2 Rounds of: 10 Banded Ext Rot Low /side 15 DB Upright Rows 10 Banded Goblet Squat 0:30 PVC Front Rack Mob /side Coach Guided Front Rack + Front Squat Warm-upStrengthFront Squat (3...

Week 3

by | Jan 12, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (1 every 2 minutes)Build to 90% over 6-8 setsClean and Jerk (1 every 3 minutes)Build to 90% over 5-7 setsFront Squat (with back off sets)Heavy Single Heavy Double Heavy Triple **If none of those are...