Friday 04.02.21 Workout

Box Brief

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Bring Your Own Buddy Bash

17 April: Wayne
24 April: Ardmore

24 Heroes in 24 Hours

Memorial Day Weekend
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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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By | 2021-04-02T16:38:30-04:00 April 2nd, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Friday 04.02.21 Workout