CrossFit ATR – CrossFit
Metcon (No Measure)
8 Minute AMRAP:
10 Calorie Row
10 Cossack Squats
10 Russian KBS (Medium Load)
5 GHD Hip Extension w/ 3 second pause @top
Every Minute On The Minute
Every 1:30 x 7:
3 Pause Deadlifts
*increase in load on each round of Deadlifts as you build to your working weight for the EMOM below.
Pause for 2 seconds 2″ off the floor.
This is not designed to be a max lift but building towards your working weight while improving your position on the deadlift.
Metcon (AMRAP – Rounds)
Every 2:00 x 10 Rounds:
5 Deadlifts (165/105lbs) RX+ (275/165lbs)
5 Bar Facing Burpees
Make sure to pick a weight for the DEADlift you can keep unbroken. Same is needed for the Push-ups! Make sure you maintain a challenging dificulty but that you can maintain unbroken rounds.
2-3 Rounds of:
4-6 Weighted GHD Hip Extensions with a 3 Second pause at the top of each rep