Box Brief
CROSSFIT
STRENGTH:
Power Clean
CONDITIONING:
“Black and Blue”
5 Rounds For Time:
10 Power Cleans
10 Burpees
:: Outdoor & At Home Variation ::
5 Rounds For Time:
15 Double Dumbbell Power Cleans
10 Lateral Dumbbell Burpees
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
This workout is designed to be a sustained sprint that takes around 4-10 minutes to complete
With this being a 4-10 minute effort, let’s look to bring a high intensity today
If you’re strong on the barbell, look to complete large, potentially unbroken sets today
If you know the barbell is going to catch up as some point, start each round with a touch-and-go set followed by quick singles to finish out the 10 reps
Burpee speed depends on how comfortable you are on the bar
The goal is to move at the max pace that allows you to sustain your plan on the power cleans
If the barbell is a no-brainer, cycle these quickly
If the barbell will be a grind, slow these down a bit while continuing to move forward
Become an active participant in your health.
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