CrossFit ATR – Barbell Club
California State Games program starts 05/14/2017
#whatsfrutlifting (Build to Heaviest)
Snatch Balance + OHS + Back Squat + Snatch Balance
#doubledip (Build to Heaviest)
Power Clean + 0:02 Dip Hold + 0:02 Dip Push Jerk
Back Squat (Build to Heavy Single)
then back off sets of 2 and 3
Optional
If you’re doing CrossFit tomorrow, DO NOT do this.
Bulgarian Split Squat (1min AMRAP per leg)
Single Leg Squat w/rear foot elevated on bench, box, or similar.
Males: 1/3 bodyweight per hand. Females: 1/4 bodyweight per hand. Scale weight as necessary. Adequate=10 reps/leg, Athlete=15 reps/leg, Pro=20+ reps/leg.
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