Snatch + T2B/DU

by | Mar 19, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up400m Run 10 PVC Passes 15 GHD Hip Extensions 20 Goblet Squats THEN Empty Barbell Warm-up + DrillsWeightliftingHigh-Hang Snatch (Vertical Torso)Learning to use the legs to finish your pull 15 minutes to build to...

Week 3

by | Mar 19, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch1x2 @ 60% 1×2 @ 70% 1×2 @ 80% 1×2 @ 85% 1×1 @ 90%Power Clean + Power Jerk1x3+3 @ 50% 1×2+2 @ 60% 1×2+2 @ 65% 1×2+2 @ 70%Front Squat1x3 @...

Front Squat and Clusters/Shuttle Run

by | Mar 18, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upBefore Class: 2 min Foam Roll T-Spine THEN 50 ft. Banded (ankles) Forward March 50 ft. Banded (knees) Lateral Step + Squat / side 20 Cobras (2.5) 10 Single Arm KB Thrusters / side 1 min ‘KB on knee’...

Unilateral Work Day

by | Mar 17, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 15/12 Calorie Bike 10 Cuban Presses 5 Double Push-up Inchworms Review of DB BenchStrengthDB Bench Press (10-10 then 3×10 )15 minutes * We are going to set both dumbbells at extension then...

Tom only sometimes sees the titles

by | Mar 16, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up50 ft. Walking Lunge 50 ft. Burpee Broad Jump 2 Rounds of: 15 GHD Hip Extensions 15 DBx2 Rows (both arms same time) 15 Banded Face PullsStrengthBent Over Row (10-10-10 then 2×10)12 minutesMetconMetcon...