**Heavy Singles Week**

by | Sep 28, 2021 | WOD

CrossFit ATR – Mike TrezzaView 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...

Rope Climbs and Core Development

by | Sep 28, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upPull-up Warmup (No Measure)(10 Minute CAP) 3 Rounds: 10/10 Dumbbell Rows 10 Band Pull aparts (palms up) 5 Scap Pullups 5 PVC Passes 5 Strict Pull-ups At the 10 minute mark, we will gather at the TV for todays...

(Deload) Tempo Front Squats

by | Sep 27, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)1 Round: 400m Run 20 Banded Squats :15 Hanging L-Hold 5 PVC Passes 10 PVC OHS 10 Empty Barbell Front SquatsStrength10 Minutes of Front Squat tempo skill development lead by the coach.Front...

Pull-ups and a Metcon

by | Sep 27, 2021 | WOD

CrossFit ATR – Megan TrezzaThis 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...

Snatch Development + Core Work

by | Sep 27, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-up1 Round: 400m Run 20 Banded Lateral Steps 20 Band Pull Aparts 5 PVC Passes :15 Hanging L-Hold 10 GHD Hip Extension w. Pause @ TopWeightliftingHigh-Hang Snatch (1 Rep every 1:00 x 5 sets)Pause Snatch (1 Rep...