Wednesday 04.28.21 Workout

BOX BRIEF

Try CrossFit Main Line today:Β bit.ly/TRYXFIT

24 Heroes in 24 Hours
Memorial Day Weekend
Sign up HERE:Β bit.ly/24Heroes

CROSSFIT

“Five O’Clock Somewhere”

AMRAP 5:00
27 Power Snatches
27 Burpees
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:00
21 Power Snatches
21 Lateral Barbell Burpees
21/15 Calorie Assault Bike

Rest 5:00

AMRAP 5:00
15 Power Snatches
15 Barbell Facing Burpees
15/12 Calorie Assault Bike

ALTERNATE VARIATION

AMRAP 5:
27 Dumbbell Power Snatches
27 Burpees
27 Jumping Lunges

Rest 5 Minutes

AMRAP 5:
21 Dumbbell Power Snatches
21 Lateral Burpees Over the Dumbbell
21 Jumping Lunges

Rest 5 Minutes

AMRAP 5:
15 Dumbbell Power Snatches
15 Dumbbell Facing Burpees
15 Jumping Lunges

WHITEBOARD BRIEF

This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3.

EFFICIENCY TIPS
For the Power Snatch – dropping and resetting is easier on the posterior chain (hamstrings and spinal erectors specifically), than cycling.

Attempt to complete a big set in each round, then massively reduce the reps, and finally go to singles. We have to keep moving in this short 5:00 AMRAP. But, with short scheduled breaks we can sometimes get to the end quicker than “holding on”.

The burpees will be feel like they’re never ending in the first AMRAP. Telling yourself, “Just one more rep. One more rep,” is an easier way to approach a big number like 27. Breath big at the top of all Burpees. Breathing on the floor is hard.

Assault Bike – Get what you can! Remember, there is a long 5:00 break after the bike. Coming off the Burpee, allow yourself to ease into the bike. Then, push hard and finish strong.

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.
SCHEDULE A CALL

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2021-04-25T18:22:57-04:00 April 27th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 04.28.21 Workout