Monday 06.07.21 Workout

BOX BRIEF

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CROSSFIT

“DIRTY LAUNDRY”

For Time:
3 Rounds:
15 Power Cleans
12 Thrusters
9 Bar-Facing Burpees

Directly Into…

3 Rounds:
15 Power Cleans
12 Thrusters
9 Bar-Facing Burpees

WHITEBOARD BRIEF

12:00-16:00 Workout
We have a lower-body pull (WL), lower-body push to upper body push (WL), and finally a lower-body push to an upper-body push (GYM)
We should aim to finish both parts between 6:00-8:00.
Challenge: select loading that allows for 2:00-2:30 minute rounds.
Power Clean
15 Power Cleans should take ~1:00. The loading is light and athletes should be about to perform 15 consecutive reps at 85-lbs. with relative ease when fresh.
Thruster
12 Thrusters at moderately light loads should be completed in ~:30 consecutively. We recommend the load that allows you to clear 15 reps in no more than two sets.
Bar-Facing Burpee
9 Bar-Facing Burpees takes ~:30-:45.
STRATEGY/EFFICIENCY TIPS:
Consider fast singles for 115/85-lb. Power Cleans even if you don’t have to. This will help preserve energy for the Thrusters.
The Thruster should be completed in 1-3 sets across all sets. Make a realistic plan and try to stick to it (i.e., 8-4, 7-5; 6-6; 4-4-4). On the last round, push harder than you would like.
Bar-Facing Burpees will be uncomfortable, but find a pace and technique that is sustainable, and will push you to finish fast.
For the lighter Power Cleans don’t be fooled into big sets until the end.

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By | 2021-06-07T14:39:29-04:00 June 6th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 06.07.21 Workout