CrossFit ATR, CrossFit ATR North – Barbell Club
Back Squat (Build to a 1RM)
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]
Week 7 – 1×3 @ 75% (DELOAD)
Week 8 – 10×3 @ 90-93% [Rest as needed]
Week 9 – 7×1 @ 95+% [Rest as needed]
Power Snatch (Build to a Heavy Double)
16 minutes
Power Clean + Jerk (Build to a Heavy Double)
18 minutes
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