Monday 7.12.19 Workouts

Box Brief

CROSSFIT

“Hit & Run”

3 Rounds:
400 Meter Run
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Squats

ENDURANCE

400 Meter Run
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats

500m Row
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats

28/20 Cal Bike
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats

30 Burpees
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats

KIDS/TEENS

SKILL/STRENGTH

Pull up progressions

WORKOUT

4 Rounds
7 Toes to bar
9 Burpees
11 Deadlifts

CONDITIONING

Max Height Box jumps

WHITEBOARD BRIEF

With the heavier dumbbell, it might be better to switch on the floor than it would be to switch in the air to preserve quality looking reps. BOTH ENDS of the dumbbell must touch the ground on each rep.
Working through steady singles here will be the most consistent option.
Shoot for 1-2 sets on the dumbbell squats: With the run coming after the squats, push for less sets here.

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By | 2019-08-11T14:09:44+00:00 August 11th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 7.12.19 Workouts