Deadlifts

by | Dec 18, 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...

The Collective

by | Dec 17, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 100m Run 5 PVC Passes 10 Air Squats :10 Handstand Hold 5 GHD Hip Ext. (pause at top)MetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/...

Back Building

by | Dec 16, 2021 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up800m RunAccessory WorkMetcon (Weight)4 Rounds: 4 Strict Toes to Bar 8/8 Dumbbell Rows (increasing) 12 GHD Hip Extensiontracking heaviest DB Row Scale Strict T2B with Hanging Leg RaisesStrengthWeighted Pull-ups...

Snatch Pieces

by | Dec 16, 2021 | WOD

CrossFit ATR – Barbell ClubView Public WhiteboardOverhead Squat1x3 @ 40% 1×3 @ 50% 1×3 @ 60% 1×2 @ 65% 1×2 @ 70% 4×3 @ 75%Hang Snatch High Pull1x3 @ 40% 1×3 @ 50% 1×3 @ 60% 1×2 @ 65%...

The Collective

by | Dec 15, 2021 | WOD

CrossFit ATR – CrossFitView 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 :20...