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CrossFit ATP


January 17, 2024

Wednesday 01/17/2023

Up Coming Gym Events

Jan 20th
Giant Gym Movie Night
Feb 10th
Game Night @ CrossFit ATP

Whiteboard of the Day

Today is a fun triplet that has you moving quickly through a descending 30-20-10 ladder.

Move as fast as you can through the round of 30 while still being able to remain consistent in the 20s; this should feel fast, but not like a full sprint.

Scale the snatch load so you can maintain sets of 10 or more fast reps at a time with no more than :10-:15 of rest between sets.

Complete the chest-to-bar pull-ups in sets of 5+ to start the workout. If that can’t be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time OR scale to chin-over-bar or jumping chest-to-bar pull-ups.

Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.

Skill Of the Day

3 bar muscle-ups or transition drills

Metcon Of the Day

For time:
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)

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