HEADS UP
Unfortunately next week, Coach Wade has to unexpectedly leave town. I am extremely sorry for this but due to this unforeseen travel the normal schedule will be slightly altered some days next week depending on available coverage for each workout. In the history of CrossFit ATP this has never happened before and I am very sorry for any inconvenience but will return at the end of the week next week and everything will resume as normal. The pool party and Murph are not affected. Thank you for your understanding and cooperation, I sincerely apologize.
Workout Of the Day
Stimulus Of The Day
Quick singles on the power cleans.
Double-unders and cleans each done in :45 or less.
Start with a sprint pace and hang on to it as long as possible.
Whiteboard Of the Day
This shorter couplet is intended to be fast-paced and heavy.
The double-unders should feel easy at the start of the workout, but will become significantly more challenging after several rounds.
Double-unders should be done in under :45 every round to keep intensity high. Reduce the volume or scale to 45 single-unders.
The power clean load should be heavy, but you should still be able to safely perform reps with minimal rest.
The warm-up/skill work will be an opportunity to build to a heavy set of 3 unbroken power cleans. You will complete 3 unbroken reps at a load HEAVIER than workout weight to ensure proper loading for the AMRAP
Lifting Of the Day
On a 10:00 clock:
3 unbroken power cleans
*Build to a load heavier than workout weight.
**Rest :45-1:30 between sets.
Metcon Of the Day
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
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