Box Brief
Register for the CrossFit Open
CFML March Newsletter
CROSSFIT
STRENGTH:
3 Position Power Snatch
CONDITIONING:
“Bi-Weekly”
4 Rounds For Time:
10 Burpee Pull-ups
20 Hang Power Snatches
30/21 Calorie Bike
(20 Minute Time Cap)
:: Alternate Home Variation ::
4 Rounds For Time:
10 Dumbbell Facing Burpees
20 Alternating Dumbbell Snatches
400 Meter Run
WHITEBOARD BRIEF
Athletes have the choice between today’s workout or the CrossFit Open Workout 21.1
If choosing 21.1, use “strength” time to warm-up and measure out standards then do workouts all together
See Saturday 3.13.2021 for Open Workout
The priority movements of this triplet will be the hang power snatches and the bike
The burpee pull-ups are a steady pacer, where the barbell and machine will give us the most bang for our buck
If we can push the pace on the final two movements and “just stay moving” through the burpee pull-ups, we maximize our efforts
Steady burpee pull-ups can also help us “reload” for strong showings on the snatches and bike
Pick and option on the barbell that you see yourself holding for all 4 rounds today
If choosing 21.1, use “strength” time to warm-up and measure out standards then do workouts all together
See Saturday 3.13.2021 for Open Workout
The priority movements of this triplet will be the hang power snatches and the bike
The burpee pull-ups are a steady pacer, where the barbell and machine will give us the most bang for our buck
If we can push the pace on the final two movements and “just stay moving” through the burpee pull-ups, we maximize our efforts
Steady burpee pull-ups can also help us “reload” for strong showings on the snatches and bike
Pick and option on the barbell that you see yourself holding for all 4 rounds today
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