Hang Power Snatch and sleds

by | Oct 12, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up400m Run Then, 2 Rounds of: 6 Wipers 6 Scorpions 3 Sided Plank (:30 per side) 5 PVC Passes 10 Alternating DB Snatches (moderate)WeightliftingHang Power Snatch (1 Rep EMOM x 10)MetconMetcon (Time)For Time,...

**1RM Testing Week**

by | Oct 12, 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...

Long Metcon

by | Oct 11, 2021 | WOD

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-upShoulder Therapy: https://www.bing.com/videos/search?mid=B3B290647FF447205772B3B290647FF447205772&q=t+y+w+exercise+on+bench&view=detail&form=IDPWLC 4 Rounds: T ,Y, W (10 Reps each)(you can...

Double Dip

by | Oct 11, 2021 | WOD

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-upWarm-up: 3 Sided plank (:30 per side) 4 Perfect Lunges w/ Rotation then, 10 Minutes of Turkish Get-upsTurkish Get Up (10 Minute to build to a heavy single (per side))MetconMetcon (Time)For Time: Open with, 3...

**Heavy Singles**

by | Oct 11, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upRun 400m Then, 2 Rounds; 20 Banded Lateral Steps 10 Single Arm Dumbbell Strict Press (per side) 10 GHD Hip Extensions Then, coach led barbell warm-up/breakdown of the Cluster.StrengthCluster (1 Rep Every 1:15 x...