Box Brief
CROSSFIT
“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs
:: Alternate Variation ::
3 Rounds For Time:
30 Single Dumbbell Russian Swings (15 Each Side)
30 Dumbbell-Facing Burpees
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
We’ll complete as many rounds and reps as possible in these fast paced intervals
With rest built in, look to bring the intensity today
ROW
The goal on the rower is to create a lot of power without completing all out sprints
Look to control your recovery in and push hard with the legs on the drive out
Keeping the stroke rate low and power high can help you get to the power cleans quickly and prepared to attack touch-and-go sets
POWER CLEANS
The power cleans get easier with each round as the weight decreases
Aim to work through larger sets with each drop in weight
Even at the heaviest bar, let’s still aim for touch-and-go sets over singles, as the work windows are short
BURPEE BOX JUMP OVERS
Let’s move at a strong pace here that gets you back to the rower ASAP
Even if the first couple calories on the rower are slower because of your aggressive pace here, you got strapped in and started moving the handle”
Become an active participant in your health.
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