CrossFit ATR – CrossFit
This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold.
Come get to know the new owner and celebrate with us!
The WODs and BBQ are open to all friends and Family!
Warm-up
Barbell 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 Hanging L-Hold
5 PVC Passes
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Weightlifting
Snatch or Power Snatch (Pick one for the full 4 weeks)
After gathering at the TV’s, the coach will be spending a lot of time reviewing the snatch pull.
Snatch Pull + Snatch (1 Rep every 1:10 x 10 Sets (increasing))
Snatch Pull + Power Snatch (1 Rep every 1:10 x 10 Sets (increasing))
Weightlifting
(Part 2) after the complex above
Muscle Snatch (1 Rep EMOM x 7)
Mobility
Foam Roll:
Lats , T-Spine, Quads
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