CrossFit ATR – Barbell Club
Back Squat (1RM)
90 second rests
Week 1- 3×10@65%
Week 2- 3×8@70%
Week 3- 3×8@75%
Week 4- 4×7@80%
Week 5- 5×5@85%
Week 6- 7×4@88-90%
Week 7- 9×3@90-93%
Snatch Grip Push Press + OHS (Build up to 75-80% of your Snatch)
Snatch (1 @ 88%, every 2 minutes for 16 minutes)
If you made 7/8 or more last week, move on to the next week.
Week 1 – 80%
Week 2 – 83%
Week 3 – 86%
Clean and Jerk (1 @ 83%, every 2 minutes for 10 minutes)
If you made 4/5 or more, proceed to the next week.
Week 1 – 80%
Recent Comments