Pre-Program Prep

by | Jan 13, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardBack Squat3x10 @ 60% (2 min rests)Snatch Pull (with hold at extension)6×5 @ 65%Push PressBuild to a Heavy Single 5×3 @ 85% of HSSeated Alt. DB Front Raisesthumbs up44x10 / side @ YOUR...

Hill

by | Jan 13, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds: 40 meter shuttle (10-10-10-10) 20 Banded Lateral Steps 10 Walking toe touches 10 ScorpionsMetconHill (Time)For Time 50-40-30-20-10 reps of: Air Squats Mountain Climbers 10 meter...

Pull Progression

by | Jan 12, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up8 Min AMRAP: 5 Cal Upper Body Bike Calories 10 Push-ups 10 Empty Barbell Thrusters 5 Strict Pull-upsAccessory WorkPull-ups ((Read Details below))Every 2 Minutes x 5 Rounds, complete an unbroken set of 14...

Step Ups

by | Jan 11, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up21-15-9: Calories Double Unders GHD Hip ExtensionStrengthWeighted Step-ups ((15 Minutes to a heavy 4 (per side))MetconMetcon (Time)For Time, 30-20-10 of: Walking Lunges (30’s/20’s) GHD Sit-ups...

Pre-Program Prep

by | Jan 9, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardOverhead SquatBuild to a Heavy SingleHigh Hang Snatch Pull + High Hang Muscle Snatch2x3+2 @ 40% 2×3+2 @ 45% 2×3+1 @ 50%Snatch2x3 @ 50% 2×3 @ 60% 5×3 @ 65%Clean +...