Week 5 Day 1

by | Feb 13, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardHigh Hang Snatch Pull + High Hang Muscle Snatch2x3+2 @ 40% 1×3+2 @ 45% 2×3+2 @ 50%High Hang Snatch Pull + High Hang Muscle Snatch2x3+2 @ 40% 1×3+2 @ 45% 2×3+2 @...

“Velcro”

by | Feb 12, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADYWarm-up (No Measure)1.) 2 Rounds (0:00-8:00) – 1:00 Air Bike – 12E Bird Dog – 8 Push-Up to Alternating Toe Touch – 8 KB Goblet Good Morning (Light)* Spend 6:00 to brief athletes on S.F.P...

“Selfie Stick”

by | Feb 11, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADYWarm-up (No Measure)1a.) 2 Rounds (0:00-8:00) – 1:00 200M Run – 12E Braced Deadbug (Hand on Knee) – 5 T-Inchworm w/Push-Up – 8E Single Arm KB Thruster – 1 Wall Walk + :20 Wall Facing...

“Burn and Recover.”

by | Feb 10, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADYWarm-up (No Measure)1.) 2 Rounds – 1:00 Bike OR Row – 25’ Quad w/Reach – 25’ Knee Hug to Inverted Toe Touch – 25’ Hip Cradle – 25’ InchwormE.S.D.Metcon (AMRAP – Rounds)2.) BURN...

Week 4 Day 3

by | Feb 10, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSplit Jerk2x3 @ 50% 1×3 @ 60% 1×3 @ 65% 1×2 @ 70% 6×2 @ 75% (hold last rep 0:03 in split)Below Knee Hang Snatch Pull1x5 @ 50% 1×5 @ 60% 1×5 @...