FRIDAY 04/19/2024

This week, we all have our own individual goals and challenges, but by trusting the process and showing up each day, we can truly unlock our full potential. Every movement we tackle, from the simplest to the most complex, requires dedication and perseverance. Remember that progress takes time, and it's important to stay patient and trust in the process. Let's push ourselves out of our comfort zones, challenge our limits, and embrace the growth that comes from consistency. Together, let's make this week the best one yet and show ourselves what we are truly capable of achieving!!

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Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
CrossFit ATP Guys Night - 4/20
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

Today’s workout is a clean and jerk ladder with ascending weights.

This is a barbell stamina and conditioning tester.

The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight that you can perform some touch-and-go reps while the next three require a bit more strategy. Most of you should consider performing fast singles, which we will work on in the warm-up.

Choose loads that challenge your ability but allow you to make it through at least the first and second barbells. Expect the third barbell to be tough to get through and the fourth barbell to be a bonus if you make it that far.

For the skill work today, we are focusing on the third pull of the clean and speed under the barbell with lighter load.

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Workout Of the Day

SKILL WORK:

Pre-Workout:

5 sets of 5 Tall Cleans

METCON:

Complete as many reps as possible in 10 minutes of:

‍10 clean and jerks (85/135 lb)

– Rest 1:00

10 clean and jerks (125/185 lb)

– Rest 1:00

10 clean and jerks (155/225 lb)

– Rest 1:00

Max reps clean and jerk in the remaining time (165/245 lb)