Week 4 Day 3

by | Jul 28, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatch BalanceE1:30 x 3 1 Snatch Balance @ 90% (of Snatch)Snatch Pull + Hang SnatchE2:00 x 6 2+1 Snatch Pull + Hang Snatch @ 80-85%Clean Pull + Hang CleanE2:30 x 6 2+1 Clean Pull + Hang Clean @...

Thursday

by | Jul 28, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardREADY1.) 1 Round (0:00-12:00) – 1:00 Machine of Choice – 12E Bent Over IYTW – 50’ Quad w/Reach – 50’ Knee Hug to Inverted Toe Touch – 50’ Hip Cradle – 25’E Crossover w/Reach –...

Wednesday

by | Jul 27, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: Quads/Adductors/Glutes/Hamstrings – Adductor Rocks: 10E (Slow) – Single Leg Extended Glute Bridge: 2 X 10EREADY1b.) 1 Round (0:00-15:00) – 2:00...

Tuesday

by | Jul 26, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – Foam Roll: T-Spine/Lat/Hamstring/Calf – Side Lying Thoracic Windmill: 2 X 8E – Single Leg Stand: 2 X :30E (Eyes closed if possible)READY1.) 1 Round (0:00-15:00) –...

Monday

by | Jul 25, 2022 | WOD

CrossFit ATR – CrossFitView Public WhiteboardSTEADY1a.) Before Class Hour – LAX Ball: Trap/Pec/Rhomboids (Scap) – Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled) – Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02...

Week 4 Day 1

by | Jul 24, 2022 | WOD

CrossFit ATR – Weightlifting ClassView Public WhiteboardSnatchE2:00 x 10 1 Snatch @ 70-85%Clean and JerkE3:00 x 8 1 Clean + Jerk @ 70-85%Front SquatE2:30 x X Build to a Heavy Single Front SquatFront SquatE2:30 x 5 3 Front Squats @ 85% of...