Box Brief
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CROSSFIT
“Casino Royale”
AMRAP 20:
20 Hang Power Cleans
20 Front Squats
20 Push Press
20/15 Calorie Assault Bike
ALTERNATE HOME VARIATION:
AMRAP 20:
20 Double Dumbbell Hang Power Cleans
10 Shuttle Runs [10 Meters]
20 Double Dumbbell Front Squats
10 Shuttle Runs [10 Meters]
20 Double Dumbbell Push Press
10 Shuttle Runs [10 Meters]
WHITEBOARD BRIEF
Expect to complete around 3+ to 5 rounds over the 20 minutes
The weight is light, but the reps are high
Let’s plan on picking a break-up scheme that is deliberate and sustainable from round 1
It’s not about the size of the set, it’s about the length of our rest
Consider the following options for breaking up 20 reps:
2 Sets: 12-8
3 Sets: 8-7-5
4 Sets: 5-5-5-5
Don’t feel like you have to stick with one option the whole time
If you find yourself resting a ton, decrease the size of your set and the length of your rest
Look to bike at the max pace that allows you to maintain your break-up plan on the barbell”
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