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CrossFit ATP


December 21, 2022

Wednesday 12/21/2022

Holiday Hours
Friday Mornings, Noon, 4:30pm
Saturday Closed
Sunday Closed
Monday Closed
Tuesday Normal

Character Mile Challenge Day 20

Workout Of the Day

Strength Of the Day

6 Sets
1 Squat Snatch
1 Over Head Squat

Metcon Of the Day

FT [10]*
10 to 1 Over Head Squat
1 to 10 Bar Facing Burpees
*[10] is the time cap, time caps are not punitive they are a training design perimeter. the goal is to highly exert yourself for 10 or less minutes, sure I could do this in 15 but maybe I should go slightly lighter, go faster, higher intensity; or go heavier and with skillful movements all out for 10 minutes and finish half the reps but my heart rate stayed high and I challenged my endurance at that weight and skill level. this is different than going too heavy and having to do a couple reps stop, drink water, mess with white board, and then do a few more reps because we picked to much.
Results come from intensity while maintain movement integrity.

Post Times, Loads, Pictures and Words of Wisdom to BTW

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