Box Brief
CROSSFIT
Wonderwall (Time)
100 Double Unders
21 Power Cleans
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans
9 Bar-Facing Burpees
:: Alternate Variation ::
For Time:
21 Double Dumbbell Clean and Jerks
100 Double Unders
15 Double Dumbbell Clean and Jerks
100 Double Unders
9 Double Dumbbell Clean and Jerks
100 Double Unders
WHITEBOARD BRIEF
Expect this grindy conditioning piece to take between 15-25 minutes to complete
POWER CLEANS
The goal is to constantly move forward as we chip away at the moderate power cleans
There are two common ways to approach this movement:
Steady singles throughout
One bigger touch-and-go set followed by steady singles to finish
Singles are the safe and consistent play, as a single will always be there
One big set followed by singles gets you further into each round before you start going with singles
DOUBLE UNDERS
Performing singles on the power cleans is a nice incentive to work through bigger sets on the rope
Steady singles on the barbell that follows allows us to catch our breath from these larger sets
Pick something you are confident repeating for all 3 sets of 100
Become an active participant in your health.
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