CrossFit ATR – Barbell Club

We will go over registering for USAW and the Cal State Games today. It’s important this is done soon. Be on time or miss it! For those competing, see me for programming if you have not done so yet.

Barbell GHD Hip Extensions (2×10 @ 15-25kg)

Snatch Balance

Percentages of Snatch- 50×2, 60×2, 70×2, 75×1, 80×1, 85×1, 90×1, 95×1, 90×2, 85×2. Log in your heaviest double (hopefully the 90%).

#letshangoutandjerkit (Build to heaviest)

High Hang Clean + Hang Clean + Jerk

Back Squat (3×8 @ 70+%)

90 second rests.

Snatch Pull (5×3 @ challenging, but clean looking weight)

5 point pulls. 2 second pause at each point – 1cm off floor, below knee, above knee, mid thigh, contact. Lower under control as well.