9/20

by | Sep 20, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 1:30 Ski/Row – 8E Hip CARs Then, perform 2 Rounds of the Following: – 8 KB Goblet Good Morning (2nd Round: KB Goblet Kang Squats w/:02-:03 Pause in Bottom) – 12E Bird Dog...

9/19

by | Sep 19, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up1 Round: – 1:30 C2/ECHO Bike – 8 T-Inchworm w/Push-Up – 6E World’s Greatest Stretch – 6E Lateral Lunge w/Hip Opener Then, perform 3 Rounds of the following: – 5 Single Arm DB High...

Pre-Program Prep

by | Sep 18, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardOverhead SquatBuild to a Heavy SingleHigh Hang Snatch Pull + High Hang Muscle Snatch2x3+2 @ 40% 2×3+2 @ 45% 2×3+1 @ 50%Snatch2x3 @ 50% 2×3 @ 60% 5×3 @ 65%Clean +...

Saturday

by | Sep 17, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up(0:00-15:00) 1 Round: (Partners Switch between Bike/Ski) – 1:00 ECHO Bike – 1:00 Ski – 1:00 Alternating High Fives in Plank w/Partner Then, perform 3 Rounds of the following: – 8E Single...

Fri-yaaayy

by | Sep 16, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardWarm-up(0:00-15:00) 1 Round: 1:30 Row 25’ Quad Stretch 25’ Knee Hug to Inverted Toe Touch 25’ Hip Cradle 25’E Crossover w/Reach 25’ World’s Greatest Stretch 12E Calf Raises in Down Dog 400M Run Then, 5:00 EMOM: Snatch...

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...