CrossFit ATR – Barbell Club

Preparing for the Fortius Halloween Meet on 10/22-23

High Hang Snatch + OHS (Build to Heavy Single)

15 minutes

Clean and Jerk (Build to a Heavy Single)

15 minutes. Aim for somewhere between 80-90%. Form must be absolutely perfect. Aim for the lighter side on this. Save the strength for squats.

Back Squat (4×8 @ 70%)

Squatting in this cycle starts very volume-heavy so this is where some of you have to make a choice in terms of squatting only in CrossFit OR only squatting in Oly. If you did yesterday’s metcon, you might want to hold this off until Tuesday. Here’s what the progression looks like so you can plan ahead. This will be every Sunday. It has had a ton of success in the past.

Week 1- 4×8 @ 70%

Week 2- 5×8 @ 75%

Week 3- 5×5 @ 80%

Week 4- 5×5 @ 85%

Week 5- 3×3 @ 90%

Week 6- DELOAD, 1 rep @ 80%

Week 7- 3×2 @ 95%

Week 8- 1RM