Wednesday 03.17.21 Workout

Ray Singson

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Box Brief

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CROSSFIT

STRENGTH:
Power Clean Complexes

CONDITIONING:
“Power Play”

AMRAP 7:
1 Power Clean
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
…
Add 1 Power Clean Per Round

HOME VARIATION

AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders
…
Add 3 Double Dumbbell Power Cleans Per Round

WHITEBOARD BRIEF

With a lot of back and forth between the barbell and the rope, let’s aim for urgent transitions today
Part of that is just getting the hand on the barbell for the first rep
Quick singles will likely be the most sustainable option on power cleans across the board
Since we’ll get small breaks between each single on the barbell, aim for large sets on the rope
It can be helpful to place the rope down neatly on the ground after each set to make for quick and easy transitions back to the jump rope

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