Box Brief
CROSSFIT
“Knock on Wood”
3 Rounds For Time
30 Power Snatches
30 Box Jump Overs
30 Pull-ups
30/24 Calorie Row
WHITEBOARD BRIEF
GENERAL
Today is all about the nailing the 2nd round
Hold a speed on the 1st round that you see yourself being able to maintain through the 2nd round
If you can hold the same pace through the 2nd round, you’re primed for a strong finish to the workout in the 3rd
The general plan can be:
Break the snatches and the pull-ups into similar sets
Find a steady rhythm on the box jump overs and rower
CALORIE ROW
To make it under the cap, we noted that you’d have to average around 2 minute per station
To put numbers to that on the rower:
30 Calories in 2 Minutes: Average 900 Calorie Per Hour
24 Calories in 2 Minutes: Average 720 Calories Per Hour
Holding something slightly higher than those averages will help you negate the time it takes to transition in and out of the machine
Today is all about the nailing the 2nd round
Hold a speed on the 1st round that you see yourself being able to maintain through the 2nd round
If you can hold the same pace through the 2nd round, you’re primed for a strong finish to the workout in the 3rd
The general plan can be:
Break the snatches and the pull-ups into similar sets
Find a steady rhythm on the box jump overs and rower
CALORIE ROW
To make it under the cap, we noted that you’d have to average around 2 minute per station
To put numbers to that on the rower:
30 Calories in 2 Minutes: Average 900 Calorie Per Hour
24 Calories in 2 Minutes: Average 720 Calories Per Hour
Holding something slightly higher than those averages will help you negate the time it takes to transition in and out of the machine
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