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CrossFit ATP


December 8, 2023

Friday 12/08/2023

Whiteboard Of the Day

Today, we have a fun ascending ladder where power clean reps increase and double-unders stay the same.

Focus on fast transitions from start to finish; this should be a quick one!

Shoot to complete the workout in 7:00 or less with double-unders in 1:00 or less each round and the cleans in sets of 3 or more.

We’ll work on mechanics for both movements in the warm-up and spend some time building to a heavy 3-rep hang power clean before the workout.

Skill & Strength Of the Day

On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.

Metcon Of the Day

For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans

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