CrossFit ATR – Barbell Club
***Be sure to see me after class, so we can build a game plan for your openers!
***I will need to see your last TWO Sundays of data.
Please bring it with you. You CANNOT leave without going over this with me.
For National competitions, openers and warm-ups are different than usual. Lots of things can happen at these meets, so prepare everything to be super safe.
Snatch (E2M build to a 1RM)
For example:
1. 50%
2. 60%
3. 70%
4. 75%
5. 80%
6. 85%
7. 90%
8. 95%
9. 98%
10. 101%
3 strike policy in effect
Clean and Jerk (E3M build to a 1RM)
3 strike policy in effect
Front Squat (Build to a Heavy Single)
Then 2×3 @ 85% of heavy single. Note in comments.
Glute-Ham Raises (3×8-10)
As hard as possible
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