Tuesday 12.01.20 Workout

CROSSFIT

“Jumper Cables”

AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans
9 Box Jump Overs

Β :: Alternate Variation ::

AMRAP 18:
15 Shuttle Runs
12 Double Dumbbell Power Cleans
9 Double Dumbbell Push Press

WHITEBOARD BRIEF

The estimated scoring range over the 18 minutes is between 4.5-6.5 rounds
With a longer 18 minutes of work, this workout comes down to finding one pace to hold across the board
For Example:
If you finish the first round in 3 minutes, your declaring you’ll finish 6 rounds today
If you finish the first round in 2 minutes, you’re declaring you’ll finish 9 rounds today
Find a overall work speed and break-up plan for the power cleans that you are confident in holding for the full duration
Singles are likely the most consistent power clean option, but there are a few other choices:
Touch and Go Sets (6-6, 4-4-4, 3-3-3)
Big Set + Singles (6 Touch and Go + 6 Singles)
Hold back a little on the first round and take a look at the clock after finishing your 9th box jump over
Use this time to guide your efforts the rest of the workout
Example: If you finish in 3 minutes, your next round finish time goals will be 6-9-12-15-18

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By | 2020-12-02T16:33:48-05:00 December 1st, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 12.01.20 Workout