Box Brief
CROSSFIT
STRENGTH:
Power Clean and Jerk
20 Minutes to Build to a Heavy 1RM
CONDITIONING:
“Jumpin’, Jumpin”
15-12-9:
Burpee Box Jumps
Power Clean and Jerks
:: Outdoor & At Home Variation ::
For Time:
30 Single Dumbbell Clean and Jerks
15 Dumbbell Facing Burpees
20 Single Dumbbell Clean and Jerks
10 Dumbbell Facing Burpees
10 Single Dumbbell Clean and Jerks
5 Dumbbell Facing Burpees
WHITEBOARD BRIEF
Your score for this piece is the total time it takes to complete the 72 reps
Expect this descending rep scheme workout to take between 7-10 minutes to complete
Both of these movements have two parts to them
The burpee and the box jump
The clean and the jerk
With big ranges of motion, let’s treat each rep as a steady single
Find a rhythm that you see yourself being able to hold through the first two rounds of 15-12
Look to “”get your breath”” when standing tall on the box and between singles on the barbell
This should almost feel like you’re a robot programmed to move at one speed without slowing down
Approach these first two rounds at a pace that allows you to turn on the jets for the round of 9
Become an active participant in your health.
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