Getting Heavy…

Aug 4, 2016 | WOD

CrossFit ATR – Barbell Club

Snatch Balance (5×1 @ 89%)

Every 2 minutes, together

Week 1- 7×3 @ 80%

Week 2- 6×2 @ 84%

Tempo Front Squats (HEAVY)

Note your tempo in comments
10 seconds down, 2 seconds hold. Then immediately do the same weight/tempo for a back squat. Build up to a heavy, challenging weight. Then we will do this together, every 3 minutes for 6 sets.

Push Press (Build to a Heavy Single)

Then 5-4-3-2-1 @ 82% of Single. 1 minute rests.

Snatch Pull (5×3 @ 80-90%)

5 Point Pause

Week 1- 70-80%

Week 2- 75-85%

Barbell GHD Hip Extensions (3×10 @ empty bar)