CrossFit ATR – Barbell Club
We start light like any program. Remember, now is this best time to hone in on your technical deficiencies. Prioritize absolutely smooth reps. Focus on correcting your problems with your lifts the first 2 weeks so you can crush the heavy weeks.
Every 2 minutes, together. Building up to 80+% for the last set.
Clean and Jerk (8×2)
Every 3 minutes, together. Building up to 80+% for the last set.
Front Squat (Heavy Single)
then 5×3 @ 85% of Heavy Single
Clean + Hang Clean + Lunge/leg + Jerk
RDL (1×5 @ 90% Clean)
Don’t dive into this weight, build up to it.