Monday

by | Jul 11, 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...

Week 2 Day 1

by | Jul 10, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x 10 1 Snatch @ 60-75%Clean and JerkE3:00 x 8 1 Clean + Jerk @ 60-75%Front SquatE2:30 x X Build to a Heavy Single Front SquatFront SquatE2:30 x 5 3 Front Squats @ 85% of...

Thursday

by | Jul 7, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-8:00) – 2:00 Machine of Choice – 12E Bird Dog w/:01 ISO at Extension – 10E Staggered Stance Single Arm KB RDL (Light) – 8E Tempo KB Goblet Split Squat (Same KB) –...

Week 1 Day 1

by | Jul 7, 2022 | WOD

CrossFit ATR – Weightlifting ClassPacifico’s Summer Meet ProgramView Public WhiteboardTall Clean2x3 Tall Cleans (focus on speed down and bar proximity)B/N Jerk From The Split Position5-5-5 Push Jerk from Split (30-40-50%)Split JerkE1:30 x 6 3 Pause (in...

Wednesday

by | Jul 6, 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...