Flight Simulator

by | Jan 12, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Burpee Tuck Jumps 10 Playboys / side 15 Banded Squats Empty Barbell Warm-up + DrillsStrengthHang Clean (Build to a Heavy Single)12 minutesMetconFlight Simulator (Time)5 unbroken double unders 10...

Strict Press

by | Jan 11, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up1:00 Foam Roll Thoracic Spine 3 Rounds: 15 Cobars (light plates) 10 DB or KB Upright Rows (light/medium) 10 DB or KB Bent Over Rows (medium to heavy) Coach Guided Barbell Mobility / Warm-up + Strict Press...

Squats

by | Jan 10, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 200m Run 8 Scap Pull-ups 8 Pull-ups 8/8 Single Arm KB Thrusters (light/medium) Guided Barbell Warmup for the Back Squat + Bracing & Setup QuesStrengthBack Squat (Build to a heavy single)15...

Week 2

by | Jan 9, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull4x3 @ 93%Front Rack Hold1x0:10 @ 105% 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)

Tin Man

by | Jan 9, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 5 Double Push-up Burpees 10 GHD Hip Extensions 10 Banded Low Ext Rotations / side THEN 15 Empty Barbell Upright RowsStrengthBench Press (Build to a heavy 5)15 minutesMetconTin Man (AMRAP –...