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CrossFit ATP


May 1, 2023

Monday 05/01/2023

Signing Up Early Really Does Help Your Coach! ❤️

Workout Of the Day

Strimulus Of The Day

Complete the hang power cleans and deadlifts in 1-2 sets.

Start the row by the 4:00 mark at the latest.

Light loading in metcon

All-out sprint on the rower.

Whiteboard Of the Day

Today’s workout is a burner! Expect significant redundancy across the posterior chain in all three movements. The low back, grip, and arms will feel drained as you start the row, making it hard to start off fast.

Still, push for a fast sprint at the start and finish with a bang! Take chances with the barbell and don’t hold back.

The barbell load should be light, allowing you to perform large chunks of reps. This means at least 10 or more reps every time you pick up the bar. Some of you may be able to go unbroken.

Get to the rower quickly. Settle in and increase your stroke rate. This is supposed to be a sprint.

Strength Of the Day

6 sets for load:
3 unbroken squat cleans
*Rest exactly 2:00 between sets*

Metcon Of the Day

For time:
30 hang power cleans (light load)
40 deadlifts
400/500-m row

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