Box Brief
SUMMER SLIM DOWN DAY 6!
MISSED THE START… CLICK HERE
CROSSFIT
METCON
With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 DBs Hang Squat Cleans
*One athlete completes a full round at a time
12:00-22:00
200 Meter Run
12 DB Hang Power Cleans
*One athlete completes a full round at a time
24:00-34:00
150 Ft. Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time
FINISHER
Summer Slim Down Extra Work
WHITEBOARD BRIEF
– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow athletes to gain full recovery for all sets and sustain a high level of output throughout, around 80-85%. With that said, athletes’ weight choices should allow for unbroken sets for ALL ROUNDS particularly DB Hang Power Cleans, these need to be light. On the other hand, your farmer carries should be heavy. If you’re able to use HEAVY KBs or Farmer Handles for the carries, please do so. These should be a challenging 150 ft. After the metcon is complete Athletes should complete zone 1 cyclical recovery work – 120-130 BPM.