Week 6

by | Feb 6, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Pull3x2 @ 110%Front Rack Hold1x0:10 @ 120% of Front SquatFront Squat (with back off sets)2-4-6-8 Aim to PR at least one set

A Farmer Workout

by | Feb 5, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 0:10 Assault Bike Sprint 50 ft. “CrossBody Carry” Waiter Walk (one-arm) + Suitcase Walk (other arm)/ side 10 GHD Hip Extensions 10 WipersStrengthBack Rack Lunge (15 Minutes to a heavy...

Fran From Hell

by | Feb 4, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Double Push-up Burpees 10 Pause Rep Playboys / side (pause bottom + top) 15 GHD Sit-ups 20 Air SquatsStrengthShoulder Press (3 every 1:30 x 6 sets)Building up in weight throughoutMetconFran from...

Deadlift + “Rope Burn”

by | Feb 3, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 200m Run 15 GHD Hip Extensions 15 Cobras 20 GHD Russian Twists (total) Then Axle Bar Deadlift points of performanceStrengthAxle Bar Deadlift (Build to a Heavy Triple)15 minutesMetconRope Burn...

Front Squat + Rowing/DU

by | Feb 2, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up3 Rounds of: 10/8 Calorie Bike 0:15 Banded (posts) Ext. Rotation Hold 15 Banded (knees) Barbell Front Squats THEN 2 minutes ‘KB on knee’ ankle mobilityStrengthFront Squat (Build to a heavy single)15...