Week 1 Day 3

by | Sep 30, 2021 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch BalanceBuild to a 1RMSnatch Pull (5 Point Pause)5×3 @ 65-75%GHD Lat Sweeps3x10 (+0:10 Hold)

Pull-ups and a Metcon

by | Sep 30, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-up2 Round: 5 Scap Pull-ups 10 Cuban Presses (5/2.5lbs) 10/10 Single Arm DB Strict Press 5 PVC Passes 5 Big Kips 10 Strict Pull-ups 15 Double Unders (keep your hands low)StrengthWeighted Pull-ups (12 Minutes to...

Snatch Development + Core Work

by | Sep 30, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upBarbell Warm-up (No Measure)(10 Minute CAP) 2 Rounds: 20 Banded Lateral Steps (bands on ankles) 10 Banded Squats (bands on knees) 10 Banded Glute Bridges w/ pause at top (bands on knees) 10 Cossack Squats :20...

Double Dip

by | Sep 29, 2021 | WOD

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-up2 Rounds: 3 Sided plank (:30 per side) 4 Perfect Lunges w/ Rotation 10 Walking Lunges 20 Banded Lateral StepsDB Lunges (50′ x 4 Rounds)(ss) with: :15 Hanging L-Hold 10 Alternating Dumbbell Snatches...

Pause Deads + Deads and Pushups

by | Sep 29, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)8 Minute AMRAP: 10 Calorie Row 10 Cossack Squats 10 Russian KBS (Medium Load) 5 GHD Hip Extension w/ 3 second pause @topEvery Minute On The MinuteMetcon (Weight)Every 1:30 x 7: 3 Pause...