Strength Week 9

CrossFit ATR, CrossFit ATR North – Barbell Club

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Back Squat (7×1 @ 95+%)

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]

Week 6 – 7×4 @ 88-90% [Rest as needed]

Week 7 – 1×3 @ 75% (DELOAD)

Week 8 – 10×3 @ 90-93% [Rest as needed]

Dragonflags (3×6)

Ab Wheel Rollouts (3×10)

Metcon (No Measure)

Weighted Side Planks

2x 1 minute / side