CrossFit ATR, CrossFit ATR North – Barbell Club
Power Snatch + Snatch Balance (See below)
2+1 @ 60%
2+1 @ 65%
2+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 85%
1+2 @ 85%
Back Squat (7×4 @ 88-90%)
Rest as needed
Week 1 – 3×10 @ 65% [2 min rests]
Week 2 – 3×8 @ 70% [2 min rests]
Week 3 – 3×8 @ 75% [2 min rests]
Week 4 – 4×7 @ 80% [3 min rests]
Week 5 – 5×5 @ 85% [3 min rests]
Dragonflags (4×6)
Ab Wheel Rollouts (4×10)
Metcon (No Measure)
Weighted Side Planks
3x 1 minute / side
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