Week 3 Day 3

by | Oct 20, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSplit JerkE2:00 x 6 2 Jerks @ 80%Front SquatE3:00 x 4 6 Front Squats @ 75-80%Split PressPresses from split jerk position.Split Press 3×8 @ YOUR PICKMetcon (Checkmark)4 Rounds of: 12 GHD Sit-ups...

CrossFit – Wed, Oct 19

by | Oct 19, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 ECHO Bike (1:00 Easy, 1:00 Moderate) – 15 Banded Dislocates – 15 Banded Face Pull – 12 Scapular Pull-Ups – 12 Sumo Squat to Stand w/Thoracic Reach Then, perform 3 Rounds of...

CrossFit – Tue, Oct 18

by | Oct 18, 2022 | WOD

CrossFit ATR – CrossFitWarm-up (0:00-12:00) – 2:00 Row (:20 Easy, :10 Hard) – 5E Quadruped Thoracic Rotations – 5E Quad Stretch w/Reach – 5E Knee Hug with Inverted Toe Touch – 5E Cossack Lunge Then, perform 2 Rounds of the...

10-17-22

by | Oct 17, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up  (0:00-12:00) – 2:00 Ski OR Row (1:00 EASY, :40 Moderate, :20 Hard) – 5E Alternating Scorpions – 5 Yoga Push-Ups w/Pause in Updog/Downdog – 5E World’s Greatest Stretch Then, perform 3...

Week 3 Day 1

by | Oct 16, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:30 x 5 2 Snatch @ 75-80%Clean and JerkE3:00 x 5 1 Clean and Jerk @ 75-80%Back SquatE2:00 x 5 5 Back Squats @ 80-85%Metcon (Checkmark)4 Rounds of: 10 GHRs 0:10 GHD Hip Ext. Hold 10 KB...