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CrossFit ATP


December 1, 2023

Friday 11/31/2023

Whiteboard Of the Day

Today’s workout is a twist on the Hero Workout DT.

Complete 7 total rounds with a new round once every 3:00.

Practice faster-paced barbell cycling; each round should be a sprint.

Reduce the load if needed to complete unbroken rounds in under 1:00.

Expect the jerk to be the limiting factor when determining load, but grip fatigue will also be relevant in the later rounds so the cleans and deadlifts should still feel easy.

Metcon Of the Day

Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.

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