Week 1 Day 1

CrossFit ATR – Barbell Club

The beginning of any program starts with working on technique. Do not go over percentages. Perfect your movement.

Barbell GHD Hip Extensions (3×10 @ 20-30kg)

Snatch Balance + OHS (Variance)

2×3+2 @ 50%

2×2+2 @ 60%

3×2+1 @ 70%

Hang Snatch (Variance)

2×3 @ 50%

2×3 @ 60%

3×3 @ 70-75%

Clean (Variance)

2×3 @ 50%

2×3 @ 60%

3×3 @ 65-70%

Front Squat (Variance)

2×3 @ 50%

2×3 @ 60%

2×3 @ 70%

2×2 @ 80%