Week 7

CrossFit ATR – Barbell Club

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Snatch (1RM)

Build to a 1RM (2-strike policy) [E2M protocol]

then

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 90%

1 @ 95%

1 @ 100%

Clean and Jerk (1RM)

Build to a 1RM (2-strike policy) [E2M protocol]

then

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 90%

1 @ 95%

1 @ 100%

Snatch Pull (4×3 @ 100%)

Front Squat (1RM)

Build to a 1RM (2-strike policy)

then

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 90%

1 @ 95%

1 @ 100%

Shoulder Press (5×3 @ YOUR PICK)