Week 1

CrossFit ATR, CrossFit ATR North – Barbell Club

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Mandatory

For the snatch and clean movements, everyone will do these on the weightlifting platforms. Share a bar, get to know someone, lastly (most importantly), you may learn something.

High Hang Snatch + Mid-Thigh Snatch

3 @ 40%

3 @ 50%

2 @ 60%

2 @ 65%

1 @ 70%

Clean Pull + Power Clean

4×1+1 @ 40%

3×1+1 @ 50%

2×1+1 @ 60%

1×1+1 @ 70%

Push Press (Build to a 1RM)

We’ll need this 1RM for the rest of cycle. Plus, it’s been a while.

Back Squat (3×8 @ 70%)

2 minute rests

Barbell GHD Hip Extensions (3×10 @ YOUR PICK)

Metcon (Weight)

Weighted Plank
Weighted Plank

3×1-minute