Week 4 Day 1

by | Jul 24, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x 10 1 Snatch @ 70-85%Clean and JerkE3:00 x 8 1 Clean + Jerk @ 70-85%Front SquatE2:30 x X Build to a Heavy Single Front SquatFront SquatE2:30 x 5 3 Front Squats @ 85% of...

Saturday

by | Jul 23, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: T-Spine/Lat/Hamstring/Calf – Side Lying Thoracic Windmill: 2 X 8E – Single Leg Stand: 2 X :30E (Eyes closed if possible)READY1b.) 1 Round (0:00-12:00)...

Friday

by | Jul 22, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – LAX Ball: Trap/Pec/Rhomboids (Scap) – Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled) – Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02...

Thursday

by | Jul 21, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-12:00) – 400M Run – 25’ Quad w/Reach – 25’ Knee Hug to Inverted Toe Touch – 25’ Hip Cradle – 25’ Straight Leg Raise – 25’ Super Lunge – 25’ Inchworm *...

Week 3 Day 3

by | Jul 21, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardPower CleanE2:00 x 4 2 Power Clean @ 70%Clean Pull + Hang CleanE2:00 x 6 2+1 Clean Pull + Hang Clean @ 70-75%Clean Shrugs (power)4×20 @ 80% of CleanGlute-Ham Raises3x5-10 GHRsGlute...