CrossFit ATR, CrossFit ATR North – Barbell Club
Power Snatch + Snatch Balance + OHS (See below)
2+1+1 @ 60%
2+1+1 @ 65%
2+1+1 @ 70%
1+1+1 @ 75%
Back Squat (Build to 3 @ 75%)
Week 1 – 3×10 @ 65% [2 min rests]
Week 2 – 3×8 @ 70% [2 min rests]
Week 3 – 3×8 @ 75% [2 min rests]
Week 4 – 4×7 @ 80% [3 min rests]
Week 5 – 5×5 @ 85% [3 min rests]
Week 6 – 7×4 @ 88-90% [Rest as needed]
Dragonflags (4×6)
Metcon (No Measure)
Weighted Side Planks
3x 1 minute / side
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