Nate

CrossFit ATR – CrossFitView Public WhiteboardWarm-upShoulder/Pull-up Warmup (No Measure)(9 Minute CAP) 1 Round: 10/8 Calorie Bike (Upper body only) 5 Scap Pull-ups 10 Cuban Presses (5/2.5lbs) 10/10 Single Arm DB Strict Press 5 PVC Passes 5 Big Kips 10 Strict...

Stepping back

CrossFit ATR – CrossFitView Public WhiteboardWarm-upDeadlift Warmup (No Measure)2 Rounds: 20 Banded Lateral Steps 15 Banded Glute Bridges 10 Alternating Toe Touches 10 Cossack Squats 5 Empty Barbell Good Mornings 10 Empty Bar Alt. Step Back Lunges 8 Minute Cap...

Cleans and deads

CrossFit ATR – Mike TrezzaView Public WhiteboardWarm-upMetcon (No Measure)2 Rounds: 400m Run 12 Russian KBS (mod/heavy) 12 Walking Lunges 5 PVC Passes :20/ side DB Overhead Hold (25-30lbs)Accessory Work2:00 of an accumulated Hollow HoldStrengthDeadlift (details...

Bench

CrossFit ATR – CrossFitView Public WhiteboardWarm-up2 Rounds: 20 Band Pull Aparts 10 GHD Sit-ups 5 Double Pushup inchworms 10 Bent over Reverse Flies (light)WeightliftingBench Press (5 x 10 @ 50-60% of 1 RM)Details: Same load over all 5 sets. Rest 2:00...

Week 4 Day 3

CrossFit ATR – Barbell ClubView Public WhiteboardSnatch Balance4x1 @ 86%Push PressHS + 5-4-3-2-1 @ 82% of HS (1 min rests)Snatch Pull5x3 @ 80-90%Barbell GHD Hip Extensions3x10 @ 15-25kg

**Death By**

CrossFit ATR – Megan TrezzaView Public WhiteboardWarm-upRun 400m Then, 2 Rounds of: 5 Push-ups 10 Banded Squats 5 Pull-ups 10 Russian KBS (moderate)StrengthDeath by Bodyweight Back Squats (AMRAP – Rounds and Reps)With a continuously running clock: Perform...