Week 1

Dec 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – Barbell Club

All percentages this cycle will be of the number you’re aiming to hit at the end.
E.g. If my 1RM is 97kg and I want a 100kg by the end of this cycle, my 70% will be 70kg, not 68kg (70% of 97kg).
Be smart about this- don’t aim for 105+% on everything.

If you’re interested in competing at Double Barrel in February, please see me and let know immediately. Training starts now!

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Tall Snatch

2×3 @ Empty Bar

3×2 @ 40%

Snatch Balance (2×3 @ 50%)

Snatch

1×2 @ 50%

1×3 @ 60%

1×3 @ 70%

2×3 @ 75%

2×2 @ 80%

Back Squat

1×3 @ 60%

2×3 @ 70%

2×3 @ 80%

Clean Pull Deadlift (4×4 @ 80%)

Take a couple of warm-up sets before diving into 80%

Overhead Squat

1×3 @ 50%

2×3 @ 60%

2×3 @ 70%