Monday 05.03.21 Workout

BOX BRIEF

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CROSSFIT

“CLEAR THE AIR”

AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches

ALTERNATE VARIATION

AMRAP 13
40 Air Squats
200m Run
20 Dumbbell Power Snatches

WHITEBOARD BRIEF

~4:00 Rounds – shooting for 3-4 rounds
This is a Grippy Workout
EFFICIENCY TIPS:
Take a :1-:2 pause at the top of each rep, but stand up fast out of the bottom. A slow squat is a lot of time under tension. Move fast WITH control. Use a medicine ball as a target if needed.
Once again, steady on the row. But, if you take it too easy you may be wishing you had dug a little deeper at the end. Dare to be adventurous here – go explore ๐Ÿ˜‰
Oh, the Power Snatch! Light and nasty. Big sets are advised. The load should allow for big sets. A big set can be anything above 10 reps. But, if we opt for an 8-7-5, we’re good! Set the back!! Yes, the legs will burn, and you will not want to bend the knees when the bar is on the ground, BUTโ€ฆit will serve you better in the long-run.

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By | 2021-05-02T18:03:20-04:00 May 2nd, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 05.03.21 Workout