Wednesday 06.09.21 Workout

BOX BRIEF

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NEW APPAREL!

CrossFit Kids and Teens are BACK in Ardmore!
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CrossFit Kids Summer Camp in Wayne!
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CROSSFIT

“CHECK IN THE BOX”

AMRAP 18:
Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:
2 Power Snatches
4 Overhead Squats
8 Box Jump Overs

WHITEBOARD BRIEF

A 2000/1800m Row Buy-In should take between 7:30-10:00.
This will leave between ~8:00-10:00 to accumulate max rounds of Power Snatches/Overhead Squats/Box Jump Overs.
The score will be the number of rounds and reps completed of PS/OHS/BJO’s.
One round of PS/OHS/BJO will take ~1:00 give or take :10-:15.
The goal is to achieve 7-10 rounds, depending on how much time is left after the Row.
STRATEGY/EFFICIENCY TIPS:
Set the monitor to count down from 2000/1800m (or the distance you have selected), and pay attention to the effort that is needed to clear the chosen distance.
Set the monitor by going to:
‘Select Workout’ –> ‘Single Distance’ –> Enter the distance using the arrows –> Click the check button.
On the bottom of the screen it will tell you the projected finish based on the effort.
For the Power Snatch and Overhead Squat, consider doing 1 Power Snatch, drop it, then the second Power Snatch will go straight into the 4 Overhead Squat.
As soon as the bar drops from overhead (steady it down), turn to the box and jump up immediately. Getting the first BJO out of the way is a big win.
Aim to hold 1:00-1:30 for every round.

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By | 2021-06-09T09:11:12-04:00 June 8th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 06.09.21 Workout