BOX BRIEF
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CROSSFIT
“CHUNKY MONKEY”
For Time:
9-8-7:
Power Snatches
Overhead Squats
30/24 Calorie Assault Bike
6-5-4:
Power Snatches
Overhead Squats
30/24 Calorie Assault Bike
3-2-1:
Power Snatches
Overhead Squats
WHITEBOARD BRIEF
STIMULUS
12:00-18:00 workout
Look to spend ~2:00 on the 30/24 Calorie Bike
Strive 2-3 sets on the Power Snatch and Overhead Squats in the first couplet; 1-2 sets on the second couplet, and unbroken in the third (Go crazy!)
For loading, we should be able to perform 10+ unbroken Power Snatches and 15+ overhead squats when fresh. This load should not be close a 10 or 15 rep max.
STRATEGY/EFFICIENCY TIPS:
We only have two visits to the bike. Yay! Be steady and don’t let the monitor play with your emotions. If we bite off too much here, it will put us in an early hole.
If we usually take large rest periods between sets on the barbell, try to hold on after the last Overhead Squat and just get one snatch into the next round. Just start.
A challenge for you: For the 2-1 on the last couplet, try to hang onto the bar and finish fast.
Become an active participant in your health.
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