Everything under the sun-day.

Feb 7, 2016 | WOD

CrossFit ATR – Barbell Club

Little lighter than usual but we’re making up for it in volume. Don’t worry though. It’ll get heavier each week.

Front Squat (3×3 – 3 second pause at bottom of reps)

Start with 75% of your 1RM. If you were here last week, do 5kg more if working sets are less than 130kg. If more than 130kg, do 10kg more than last time.

Power Snatch (Build up to 75% of Full Snatch)

Then 3×2 @ 65-70% of 1RM Full Snatch

High-Hang Snatch (6×1 @ 65% of Snatch)

aka Position 1

Power Clean (5×2 @ 70% of Clean and Jerk)

Easy stuff, just getting rep work in and getting warm for…

Clean + 2 Jerks (4×1 @ 75-80% of Clean and Jerk)

Last week, we maxed this out. Today, we should use less weight for working sets. 75-80% of your 1RM should be less than what you got last week.