Churro Pull + lunge metcon

by | Feb 25, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 200m Run 10 Banded Face Pulls 10 Banded Woodchoppers / side 6 Alt. Hang DB Snatch (light/medium load)StrengthMetcon (No Measure)10-9-8-7-6-5-4-3-2-1 Strict Pull-ups 1-2-3-4-5-6-7-8-9-10 Ring...

Double Unders/Front Squats

by | Feb 24, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1:00 of Double Under attempts Then: 4 min AMRAP of: 6 KB Lateral Squats (light) 9 Air Squats 12 Hollow RocksMetconMetcon (AMRAP – Rounds)Every 2 minutes x 10 Rounds of: 35 Double Unders 9 Front Squats Rx:...

Basics

by | Feb 23, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHigh-Hang Snatch (Vertical Torso)Build to 3×3 @ 65-70% of SnatchHang Clean (1.5 Squat)Build to 4×1 @ 75% Out of the hole, squat halfway up, then back down to come all the way up. Focus here is on...

Gymnastics Day + Baseline

by | Feb 23, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up15 Scap Pull-ups 15 Scap Push-ups 15 Cuban Presses 15 PVC Passes Accumulate 1 min in Hollow HoldGymnasticsSkin the CatDead Hang from rings, rotate entire body around while still hanging on to the rings15...

Really good core and glutes day

by | Feb 22, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up200m Run 10 Perfect Lunges w/ Rotation 2 Rounds of: 15 Cobras (5s/2.5s) 10 Pace Lunge 50 ft. Waiters Walk /side (moderate-heavy)Metcon1-Mile Run (Time)Max Effort 1-Mile RunRest5 minutesMetcon (AMRAP –...