More Complexes

by | Sep 15, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public Whiteboard#snatchapaloozaSnatch + Hang Sn + Sn Balance + Hang Sn + SnatchBuild to a Heavy Single 20 minutes#WTFarelegsanyway3 Front Squats @ 3331Build to your heaviest triple THEN 3×3 @ 85% of triple 20...

Bench Day Pump

by | Sep 14, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up (0:00-15:00) 1 Round: 1:00 ECHO Bike (:20 Slow, :20 Moderate, :20 Fast) :30 Single Unders 8E Shoulder CARs Then, 2 Rounds of the following: 12 Straight Arm Banded Lat Pulldown 6E-Direction KB Halos (Light) 10E...

Tuesday

by | Sep 13, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up(0:00-12:00) 1 Round: – 1:30 Row – 15 Scapular Pull-Ups Then, 3 Rounds of the following: – 5E Single Arm KB Suitcase Deadlift + 25’ Farmer Carry ® – 5E Single Arm KB Suitcase Deadlift +...

Case of the Mondaysssss

by | Sep 12, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)(0:00-15:00) 1 Round: 1:30 C2/ECHO Bike 15 Banded Dislocates Then, 2 Rounds of the following: 12 Banded Good Morning 12 Banded Shoulder Press 12 Banded Overhead Squat *Use the remaining time...

Birthday Bodybuilding

by | Sep 11, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatch Grip Push PressBuild to a Heavy Single THEN 5×3 @ 85% of SingleClean + Front Squat5x1+4 @ 75-80%Snatch Shrug3x20 @ 60-70% of Snatch (use straps)Incline DB Bench Press5x10 @ YOUR...