Box Brief
CROSSFIT
SKILL
15 Minutes of:
1 Olympic Lifting Skill
– Snatch or Clean + Jerk Variation –
– Focus on technique performing sets 2-3 reps –
WORKOUT
Happy Birthday July Athletes
Pick up your celebratory Bundt Cake at the Box!
“Ruby”
For Time:
100-80-60-40-20 Sit-ups
50-40-30-20-10 Dubs
100-80-60-40-20 Calorie Row
FINISHER
5 Minutes of Parasympathetic Breathing
KIDS/TEENS
SKILL/STRENGTH
Push Press
WORKOUT
AMRAP 7
3,6,9,12…
Push Press
Box Jumps
Toes to Bar
WHITEBOARD BRIEF
– Skill: You are going to spend some time today dialing in your Olympic lifting technique. You have a choice to work on the snatch or clean and jerk. Although, It may behoove you to practice the squat clean. I’m not saying that we are doing a max next week but I’m not saying that we’re not. Whichever you choose to practice you want to stay below 60% of your max for sets of 2-3. Remember, today we are focusing on dialing in the details without having to worry about the weight.
– Metcon: The metcon for today is pretty straight forward, put your head down and work hard for 30min. Effort should be 80-90% on these depending on your ability to push yourself.
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