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CrossFit ATP


April 20, 2023

Thursday 04/20/2023

Workout Of the Day

If anyone gets a bodyweight snatch in the gym you can name any barbell you want, and it will keep that name for the life of the barbell

Strimulus Of The Day

Attempt to perform the back squats in 2 sets or less (try to hang on and go unbroken).

Attempt to complete both runs in 5:00 or less.

Attempt to perform the air squats in 3:00 or less.

Attempt to finish the front squats in 3 sets or less.

Whiteboard Of the Day

Today’s workout is somewhat of a pyramid/chipper-style workout. It is meant to be a mental and physical grind that challenges you to dig deep and hang on to one more rep.

The loading of the barbell should allow you to push to go unbroken in the back squats. If you absolutely have to, the reps should attempt to be completed in 2 sets or less. Remember, this weight is coming from the ground for the front squats. So, the more times you drop it, the more times you have to pick it up. As for the front squats, the goal is to complete the reps in 3 sets or less. If you can go unbroken, then you are a rockstar!

Push the pace on each run. You can make up a lot of time on these. A goal is to complete each run in 5:00 or less.

Don’t stop moving on the air squats, especially when the lactic acid begins to set in. Remember to breathe, move at a smooth speed, and find your happy place.

Lift Of the Day

Back Squats & Front Squats

Metcon Of the Day

For time:
20 back squats (125/185 lb)
800-m run
100 air squats
800-m run
20 front squats (125/185 lb)

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