Box Brief
CROSSFIT
STRENGTH:
Build to a Heavy Complex
On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats
CONDITIONING:
“Top Shelf”
AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats
:: Alternate Variation ::
AMRAP 15:
18 Alternating Dumbbell Snatches
15 Weighted Sit-ups
12 Single Dumbbell Thrusters (Each Side)
WHITEBOARD BRIEF
Expect to complete around 3½-5 rounds over the 15 minutes of work
Deliberate breaks on each movement will be helpful from the beginning in this shoulder and leg heavy workout
Dividing each station up into 2-3 sets can help you stay consistent across the 15 minutes of work
If there is one movement to go a little bigger on, it’s the overhead squats, since we complete extra snatches when we break these
Consider the following options for each movement:
Wallballs: 12-9 or 8-7-6
Power Snatches: 6-6 or 4-4-4
**Toes to Bar: 9-6 or 5-5-5
Overhead Squats: 12 or 6-6
Become an active participant in your health.
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