Blog Header Image

CrossFit ATP


November 30, 2023

Thursday 11/30/2023

Whiteboard Of the Day

Get ready to burn those hip flexors in today’s workout.

The dumbbell hang snatch load should allow you to go unbroken on your reps throughout the entire workout.

The box jump-overs do not need to be fast but you should be able to keep moving. Pace the jump-overs to maintain unbroken reps on the snatches.

We will spend some time jumping onto a relatively high box. The goal is for each athlete to find the highest box they are comfortable jumping on.

Following the workout, plan to spend some time stretching before leaving the gym.

Skill Of the Day

On a 8:00 clock:
5 attempts at a high box jump

Metcon Of the Day

8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)

Continue reading