Squats + Bring Sally Up

by | Mar 12, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up24 Banded Face Pulls 16 GHD Hip Extensions 8 Single-Arm KB Front Squat / side 2 min ‘KB on knee’ Mobility / side THEN Front Squat Warm-up + MobilityStrengthFront Squat (Build to a Heavy Double)15...

Pull-ups, Deadlifts, Double Unders

by | Mar 11, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up12 Minutes: 200m Run 10 Scap Pull-ups 50ft Banded Lateral steps (per side) 10 DB Rows (per side) 10 GHD Hip Ext.StrengthDB Rows (12-12-10-8 (per side))one dumbbell, increasing in weightMetconMetcon (AMRAP...

Double Strength Tanktop Tuesday

by | Mar 10, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up800m Run then 2 Rounds of: 10 Cobras 10 Banded Face Pulls 5 InchwormsStrengthDB Bench Press (10-10-10 then 3x 10 @ Same weight)3 sets building to choose a weight. Then the same weight across last three sets,...

Long One

by | Mar 9, 2020 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds of: 5 Double Push-up Burpees 10 Cuban Presses 5 PVC Passes 10 GHD Hip Extensions THEN Emtpy Barbell Warm-up + DrillsMetconMetcon (Time)2 Rounds of: 15 Power Cleans (115/85) 15 Bar Facing Burpees INTO 3...

Week 2

by | Mar 8, 2020 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardHang Power Snatch (E3M)1×3 @ 55% 1×3 @ 65% 1×3 @ 70% 2×2 @ 75%Clean and Jerk (E3M)1×2+2 @ 60% 1×2+1 @ 70% 1×2+1 @ 75% 1×2+1 @ 80% 2×2+1...