Wednesday 02.24.21 Workout

CROSSFIT

“Wise Men”

PART 1: 00:00-20:00

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

PART 2: 20:00 – 27:00

Barbell Complex (PC-FS-S2OH)

Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead

7 minutes to build to a heavy complex

:: Alternate Variation ::

3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks

Rest 3 Minutes

WHITEBOARD BRIEF

PART 1
Since the bar comes back to the floor for each rep, the pacer movement of each round is the power cleans
It is likely best to complete these as single repetitions
This allows you to go for ideally unbroken sets of front squats and push jerks
Breaking the squats or jerks means you have to do more cleans that don’t count towards your score
It is better to rest a little longer between reps on the cleans to go unbroken than it is to break the last two movements
As the weight climbs, we’re likely increasing our rest time between singles a touch
PART 2
We have 7 minutes to build to a heavy complex in this section
You can aim to complete about 3-5 attempts within this window
It can be helpful to figure out where you want to end
This allows you to better figure out the weight jumps between your first and last sets

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By | 2021-02-24T07:43:26-05:00 February 24th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 02.24.21 Workout