Saturday 1.11.19 Workout

Box Brief

CFML Barbell Club: Starting 1.16.20
CFML Athlete of the Year Voting: COMING SOON
Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)

CROSSFIT

CONDITIONING

“Mic Drop”

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Row
75 Power Snatches
75 Thrusters

75/50 Calorie Row
60 Power Snatches
60 Thrusters

75/50 Calorie Row
45 Power Snatches
45 Thrusters

75/50 Calorie Row
30 Power Snatches
30 Thrusters

75/50 Calorie Row
15 Power Snatches
15 Thrusters

WHITEBOARD BRIEF

One athlete works at a time in this team of 3 workout, splitting reps however you see fit.
These two  barbell movements are completed at the same weight.
Use one barbell and change the weights as you go, but it is ok for multiple barbells if teammates are using different weights.
Choose the barbell weight based off the Power Snatch.
Use the following guidelines when choosing weights for the Snatches:
First 2 Bars: Can complete at least 7-15 reps during the workout.
**Next 2 Bar: **Can complete at least 3-7 reps during the workout.
Last Bar: Can complete at least 1-3 reps during the workout.
Complete as much work as you can before the 30 minute cap.

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By | 2020-01-10T08:35:15-05:00 January 10th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Saturday 1.11.19 Workout