CrossFit ATR – Barbell Club

Snatch (Every 2 Minutes for 8 Sets )

If you made 7/8 or more last week, move on to the next week.

Week 1 – 80%

Week 2 – 83%

Week 3 – 86%

Week 4 – 88%

Week 5 – 90%

Clean and Jerk (Every 2 Minutes for 10 Sets)

If you made 4/5 or more, proceed to the next week.

Week 1 – 80%

Week 2 – 83%

Week 3 – 86%

Back Squat (Heavy Single + 5, 4 @ 80% + 2×3 @ 85%)

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%

Week 8- 1RM

Weeks 9+ – Heavy Single

Snatch Pull (3×5 @ 80-85%)

5 Point Pause