Week 1

CrossFit ATR – Barbell Club

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Muscle Snatch (3×3 @ 50%)

12 minutes

Snatch Balance (8×1 ending in 80+% Snatch)

16 minutes

For example:

1. 50%

2. 55%

3. 60%

4. 65%

5. 70%

6. 75%

7. 80%

8. 83%

Snatch Pull (5×4 @ 80%)

18 minutes

Bulgarian Split Squat (1 min AMRAP per leg)

Single Leg Squat w/rear foot elevated on bench, box, or similar.
Do weaker leg first. Aim for 1/3 of bodyweight per arm (males), 1/4 of bodyweight per arm (females).

Pull-ups (Your pick of reps EMOM until 50 reps completed)

Strict. Scale with a band if needed. Aim to perform at least 5 reps per minute.