Box Brief
CROSSFIT
METCON
For time with a partner
10-20-30-40-50
DB Hang Squat Cleans
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Row/Bike/Ski Erg
*One person works. Split evenly.
– Then –
10 Minutes of “Recovery” Work
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
– Metcon: Today we have a partner workout with an ascending rep scheme, one person works at a time and reps will be split evenly. We are looking for about 75% effort throughout. We know that DB work, specifically DB variations of Olympic lifts require more control and in some cases can be more taxing than their barbell counterparts. That being said let’s use our warm up to choose a weight that would allow us to do fairly large sets when fresh; however, during the workout lets keep our reps low (3-5 per sets) so that we are staying within that 75% effort guideline. If you performed ‘Manion” on July 4th, modify to DB Power Cleans.
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