Week 2 Day 3

by | Oct 13, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardHang Clean (from blocks, A/K)E2:00 x 5 3 Clean from Blocks (A/K) @ 70%Jerks DipsE1:30 x 7 5 Jerk Dips @ 100% (0:05 pause before first rep)Power JerkE2:00 x 5 2 Power Jerk @ 60-65%Metcon...

CrossFit – Thu, Oct 13

by | Oct 13, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 Machine of Choice – 12E Alternating Toe Touch in Plank – 10E Alternating Scorpion – 8 T-Push-Up – 6E Samson Lunge w/Lateral Flexion – :20 Hollow Hold – :20 Back...

CrossFit – Wed, Oct 12

by | Oct 12, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 ECHO/C2 Bike (4X :20 Easy, :10 Hard) – 5E World’s Greatest Stretch – 8 Yoga Push-Ups w/Pause in Updog/Downdog – 8 Sumo Squat w/Thoracic Reach Then, 3 Rounds of the following:...

CrossFit – Mon, Oct 10

by | Oct 10, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up – 2:00 Row (1:00 Easy, :40 Moderate, :20 Hard) – 20’ Quad Stretch w/Reach – 20’ Hip Cradle – 20’ Samson Lunge w/Lateral Flexion – 20’ Inchworm w/Push-Up Then, 3 Rounds of the...

Week 2 Day 1

by | Oct 9, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:30 x 5 2 Snatch @ 70-75%Clean and JerkE3:00 x 5 1 Clean and Jerk @ 70-75%Back SquatE2:00 x 6 4 Back Squats @ 80%Metcon (Checkmark)3 Rounds of: 10 GHRs 10 GHD Hip Extensions 1 minute...

10/8

by | Oct 8, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up 1 Round: – 1:00 Single Unders – 1:00 ECHO Bike (Easy-Moderate) – 12E Adductor Rocks – 8 Yoga Push-Ups w/:03 in both Up-Dog + Down-Dog – 8E Reverse Lunge w/Twist Then, 3 Rounds of...