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CrossFit ATP


July 17, 2023

Monday 07/17/2023

Thank you everyone who came out to support out first ever PM Neighborhood workout!

Stimulus Of the Day

Each row in under 2:00.

Barbell loading that allows for sets of 3-5 in the workout.

Don't pace the rows; push hard and tackle a heavy load under fatigue.

No more than 5:00 on the hang cleans.

Whiteboard Of the Day

This workout is a short-ish heavy chipper with two extremely redundant movements.

The intent of today’s stimulus is to perform a hard effort on the rower, work through a heavy barbell under fatigue, and finish out with as hard a row as possible at the end of the workout.

In order to get this stimulus, reduce the row distance so that you can finish under 2:00. Stick with the Rx’d distance if you can get it done in under 2:00 and still hit major fatigue; that’s exactly what we’re looking for.

Advanced athletes aim for 1:45 or less on the first row.

Choose a barbell load that allows you to move for 3-5 reps at a time in the workout and take no more than 5:00 total.

To find the right workout weight, we’ll build to a heavy single hang power clean and then perform multiple sets of 3-5 reps at workout weight in the warm-up to assess for proper loading.

Strength Of the Day

On a 8:00 clock:
Build to a heavy hang power clean

Metcon Of the Day

For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row

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