BOX BRIEF
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CROSSFIT
“WIDE AWAKE”
21-15-9
Power Snatches
Chest to Bar Pull-ups
Directly Into…
21-15-9:
Overhead Squats
Barbell Facing Burpees
WHITEBOARD BRIEF
This is a 12:00-16:00 workout.
Both couplets should take between 6:00-8:00.
The 21’s of each movement should take between 1:00-1:30
The 15’s of each movement should take between 1:00-1:30
The 9’s of each movement should between :30-1:00
The Power Snatch & Chest-to-Bar will be very grippy. The Overhead Squat and BF Burpees will tax the shoulders.
STRATEGY TIPS:
For the PS & C2B, break before the grip gets tired.
Commit to a big first set on the Overhead Squat. Every time we drop, we have to pick it back up.
Move a little faster than you want to on the last 5 reps of the 15 Burpees. You will speed up on the 9 naturally, but the 15 is a tough place. Set a challenge to push a little sooner than your normal strategy.
Try to only rest for 5-10 seconds. This is possible if we are smart with our sets.
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