Blog Header Image

CrossFit ATP

   •    

December 5, 2023

Tuesday 12/05/2023

Whiteboard Of the Day

Today we have an overhead squat heavy day with an opportunity to find a new 3-rep-max.

All sets should be 70% or more of your 1-rep-max overhead squat, gradually increasing in load.

There will be 20:00 to complete all sets with 2:00-3:00 of rest between each set.

As loads get heavier, drop the bar from overhead versus re-racking to your back. Your partner can help you get the bar back up to the rack.

If you cannot squat with load overhead, substitute with overhead lunges or front squats.

Following the workout, we will spend time on snatch grip bent over rows before stretching.

Strength Of the Day

For load:
3-3-3-3-3-3-3:
Overhead squat

Skill/Accessory Of the Day

3 sets for load:
10 snatch-grip bent over rows

Continue reading