Week 5 Day 3

by | Oct 28, 2021 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Balance3x1 @ 90%Push PressHS + 5-4-3-2-1 @ 82% of HS (1 min rests)Snatch Pull (5 Point Pause)4×3 @ 85-95%Barbell GHD Hip Extensions3x10 @ 20-30kg

Deads and swings

by | Oct 27, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upGlute Prep (No Measure)2 Rounds: (8 Minute cap then begin Couch Stretch) 20 Banded Lateral Steps 10 Banded Squats 15 Banded Glute Bridges (pause @ Top) :20 Side Planks 4 Cossack Squats 1 Round: 1:00 Couch...

Power Clean “Annie”

by | Oct 27, 2021 | WOD

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-up2 Rounds: 400m Run 20 Banded Glute Bridges 20 Russian KBS (moderate) :30 PVC Front Rack Mobility (per side)WeightliftingPower Clean (2 Power Cleans Every 1:20 x 9)Details: Increase in weight each round....

MIKKO’S TRIANGLE

by | Oct 26, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upTurkish Get Up (8 min to a moderate heavy single (per side))This is our Warm-up!!MetconMikko’s Triangle (Calories)EMOM for 39 minutes 1 minute Row 1 minute SkiErg 1 minute Assault Bike 1 minute Rest Set a...

Front Squats

by | Oct 25, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: 30/24 Calorie Row 10 Cossack Squats 30 Banded Glute Bridges 10 Heavy Goblet Squats :20 PVC Front Frack Mobility (per side) 10 Empty Bar Front SquatsStrengthFront Squat (15 Minutes to find a heavy...