CrossFit ATR – Barbell Club
Little long, but your best relationship should be with the barbell anyway.
Monday is Presidents Day and we will be having class at 9:30am and 10:30am as well as 5 and 6pm.
GHD Hip Extensions (2×10 @ 25/20 kg)
Go with lighter weight if you need to. Some of you are ready for more.
Front Squat (5×2 @ 80%)
Get some quad work
Power Snatch + Hang Power Snatch (4×1 @ 75%)
Straps permitted. When warming up, build up to 75% doing only the Hang Power Snatch. Once at 75%, then proceed with 4×1 of the complex.
Snatch (1 rep @ 75% every 2 minutes for 16 minutes)
Same load for all sets. We will do this next week too. If you make 7/8 or more today, you will go up in weight next week.
Clean and Jerk (Build up to 85%)
Heavier, if it feels good. Then 2×1 @ 5-10kg lower than your 85%
#yasstodatass (4×1 @ 75+% of Front Squat)
1 Front Rack Lunge/leg + Front Squat + Jerk
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