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CROSSFIT
STRENGTH:
Squat Snatch Complex #1
Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat
15 minutes to build to a Heavy Complex
CONDITIONING:
“Middle Management”
40/30 Calorie Row
20 Squat Snatches
40/30 Calorie Row
:: OUTDOOR/VIRTUAL WORKOUT ::
For Time:
400 Meter Run
20 Devil’s Press
400 Meter Run
WHITEBOARD BRIEF
This shorter cardio and weightlifting workout is designed to take between 6-10 minutes
The opening row is the least important part of the workout
Move at a pace that allows you to thrive through the barbell reps
On the barbell, there are a few options to consider
Quick singles throughout
Steady, smaller sets (3-5’s)
Big set to start, quick singles in the middle, big set to finish
Choose the option that maximizes your time spent moving
Look to sell out of the final row of the day
Start with a fast pace and hold on knowing there is nothing to follow
The opening row is the least important part of the workout
Move at a pace that allows you to thrive through the barbell reps
On the barbell, there are a few options to consider
Quick singles throughout
Steady, smaller sets (3-5’s)
Big set to start, quick singles in the middle, big set to finish
Choose the option that maximizes your time spent moving
Look to sell out of the final row of the day
Start with a fast pace and hold on knowing there is nothing to follow
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