CrossFit ATR – Barbell Club
Snatch (Every 2 Minutes for 8 Sets )
If you made 7/8 or more last week, move on to the next week.
Week 1 – 80%
Week 2 – 83%
Week 3 – 86%
Week 4 – 88%
Week 5 – 90%
Clean and Jerk (Every 2 Minutes for 10 Sets)
If you made 4/5 or more, proceed to the next week.
Week 1 – 80%
Week 2 – 83%
Week 3 – 86%
Back Squat (Heavy Single + 5, 4 @ 80% + 2×3 @ 85%)
90 second rests
Week 1- 3×10@65%
Week 2- 3×8@70%
Week 3- 3×8@75%
Week 4- 4×7@80%
Week 5- 5×5@85%
Week 6- 7×4@88-90%
Week 7- 9×3@90-93%
Week 8- 1RM
Weeks 9+ – Heavy Single
Snatch Pull (3×5 @ 80-85%)
5 Point Pause
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