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CrossFit ATP


July 27, 2023

Friday 07/28/2023

Stimulus Of the Day

At least :30-:45 to accumulate burpees in the early rounds, working to maintain the same number of burpees in later rounds.

Loading should be moderate and based on the shoulder press.

Athletes should try to go unbroken on the three weightlifting movements, however, it should take no more than 2 sets to complete the 12 reps.

Whiteboard Of the Day

Today we have a seven-round workout with a combination of work and rest.

The weightlifting complex is meant to be unbroken; you should not have to break up the 12 reps more than once.

Choose a moderate barbell load based on your capacity in the shoulder press. This might mean that the front squats and thrusters are a little easier and that is ok.

You should have at least :30 to perform burpees – shooting for 8+ reps – in each round.

After the workout, we will focus on stretching and recovery.

Metcon Of the Day

7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (95/135 lbs)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest

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