CrossFit ATR – Barbell Club

Back Squat (Build to Heavy Single)

then 3×5 @ 80% of Heavy Single

Hang Snatch (5×2 @ 85%)

Bulgarian Split Squat (1 min AMRAP/leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Ideally using 1/3 Bodyweight in each hand (males) and 1/4 Bodyweight in each hands (females).


Do these if you’re aren’t on the 4 days/week program.

Overhead Plate Flyes (3×10 @ 2.5-5kg)

Use big plates if possible.