Glute Burn

by | Jan 8, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 10 GHD Hip Extension 10 Banded Ext Rotations w/ hold 10 Cossack Squats Coach guided breakdown of the Russian Swing with drillsStrengthYour ChoiceBack Rack Lunge (4 x 50ft (Increasing in weight...

Snatch + A Carry

by | Jan 7, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1:00 Foam Roll Thoracic Spine 3 Rounds: 5 PVC Passes 10 Cuban Presses (light) 50′ Single Arm KB Front Rack Lunge /side (medium) Barbell Guided Warm-up of the Snatch (Positions, Catch, Bracing)Snatch (2...

Pull-ups

by | Jan 6, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 8 Scap Pull-ups with 0:03 Hold 10 DBx2 Bent Over Rows (med/heavy) 10 Cuban Presses (light) 10 DB Presses (light) 5/5 Push-ups with rotation to side plank Then: Set up for pull-upsStrengthWeighted...

Week 2

by | Jan 5, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch (1 every 2 minutes)Build to 85% over 6-8 setsClean and Jerk (1 every 3 minutes)Build to 85% over 5-7 setsFront Squat (with back off sets)Heavy Single Heavy Double Heavy Triple Log whichever is a PR...

Lee

by | Jan 5, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-Up200m Run 25 Band Pull aparts 2 Rounds: 50ft KB Front Rack Lunge /side (light) 5 Kneeling Presses/ side 10 GHD Hip Ext w/ hold at top 10 Strict Pull-ups Coach Guided Barbell Warm-up & Detailed Breakdown of...