Box Brief
Box Brief: 2/16 Valentine’s Day WOD Sat. 2/16
Increase your strength, cardiovascular endurance and lose weight. Join our Level Up Challenge, February 1-21
TWO-A-DAY workouts on Monday – Wednesday – Friday
Learn More
CROSSFIT
Session ‘A’
Close Grip Floor Press 3RM
Intent: Shoot for your previous 1RM for 3 reps. set a game plan to achieve a 3RM without failure.
“Everything I got”
AMRAP 20
15 Hang Power Cleans
– 1min Rest –
30 Cal Row
– 1min Rest –
60 Double Unders
– 1min Rest –
Intent: All three of these movements will likely be in the open this year. The scheduled work rest intervals should allow you to push for quality unbroken sets. Effort should be around 80%.
CROSSFIT
Session ‘B’
Snatch 3RM
Intent: 3RM as clusters, not TNG. Shoot for your previous 2RM or 90% of your 1RM
“Wind Of Change”
21-15-9
Alt. DB Snatch
Handstand Push Ups
– Then –
21-15-9
Alt. DB Snatch
50′ HS Walk
Intent: The DB snatch and handstand walk were introduced to the Open in previous years and are likely to return. This workout is reminiscent of 18.4 and equally demanding with the addition of a dynamic global movement, the snatch.
ENDURANCE
AMRAP 20
15 DB Hang Power Cleans
– 1min Rest –
30 Cal Row
– 1min Rest –
60 Double Unders (x2)
– 1min Rest –
– After AMRAP 20 –
– 5min Rest –
Every 2min for 8 Rds
30 Dubs/Singles
20 Air Squats
10 Russian Swings
Intent: This interval has the work and rest block as one. Which means we are shooting for 1-1:15 of work so a little bit of rest is achieved. If it ends up taking longer, then be sure to scale back some numbers.