CrossFit ATR – Barbell Club
Snatch (1 Rep Every 2 Minutes x 8)
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%
Week 6 – 92%
Clean and Jerk (1 Rep Every 2 Minutes x 5)
If you made 4/5 or more, proceed to the next week.
Week 1 – 80%
Week 2 – 83%
Week 3 – 86%
Week 4 – 88%
Back Squat
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
Clean Pull (5×3 @ 85% of Clean and Jerk)
5 Point Pause
*If you are in Week 6 or 7 for the back squat, skip these pulls.
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