Week 3 Day 1

CrossFit ATR – Barbell Club

Barbell GHD Hip Extensions (4×6 @ 20-40kg)

Snatch Balance + OHS (Variance)

2×3+2 @ 50%

2×2+2 @ 60%

2×2+2 @ 70%

High-Hang Snatch (Variance)

2×3 @ 50%

2×3 @ 60%

4×2 @ 70%

Snatch Pull (Variance)

1×3 @ 60%

2×3 @ 70%

1×3 @ 80%

2×3 @ 85%

1×3 @ 90%

2×3 @ 95%

Back Squat (Variance)

1×3 @ 60%

2×3 @ 70%

1×3 @ 80%

2×2 @ 85%