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CrossFit ATP


November 13, 2023

Monday 11/13/2023


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November 18 (Saturday 6 to ...)
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Whiteboard Of the Day

Today we hit the fun Nasty Girls benchmark workout that combines moderate load weightlifting and gymnastics.

This should be a sub-15:00 workout; advanced athletes should push to finish sub-10:00.

Nasty Girls requires a lot of higher skill strength endurance. Avoid going to failure even if it means strategically resting a few reps before you think you actually need to.

Stay smooth and steady on the air squats.

Scale muscle-ups to the hardest gymnastics pulling movement you can perform for 3+ reps throughout the entire workout.

Choose a hang power clean load that allows you to chip through the reps in 2-3 sets each round.

We will focus on finding the best scaling option for each movement during the warm-up and prepare accordingly.

Metcon Of the Day

"Nasty Girls"
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)

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