CrossFit ATR – Barbell Club

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High-Hang Snatch (Vertical Torso)

15 minutes to build to a Heavy Double

The purpose here is to learn to finish with the legs more in your pulls. Less “hips” and more LEGS!

Overhead Squat

Build to a Heavy Single

20 minutes

I’d like your OHS to be 120% of your Snatch. If it’s less than that, work on it weekly during this ‘offseason.’ If it’s more than that, we need more technical work on your pull.

Behind The Neck Jerk (0:03 pause in split)

Build to ~ 80% of your Jerk for a Single

15 minutes

The focus here is on consistent footwork and perfect split mechanics. The pause here should help you reflect on adjustments.

Back Squat

3×10 @ 60-70%