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CROSSFIT
“SNACK BAR”
3 Rounds For Time:
400 Meter Run
10 Power Cleans
500/450 Meter Row
10 Push Jerks
WHITEBOARD BRIEF
STIMULUS
This is a 15:00-20:00 workout
Goal: Strive to clear one round in 5:00-6:00. Select loading and distances that allows for this. A 7:00 effort on rounds 1 & 2 is not the intended stimulus for today.
RUN
A 400m run should take about ~1:45-2:15.
POWER CLEAN
10 moderately heavy Power Cleans should take ~1:00-1:30. When selecting the load, we should be able to 10 repetitions consecutively.
ROW
A 500/450m Row should take ~1:45-2:15.
PUSH JERK
10 moderately heavy Push Jerks should take less than 1:00. We are looking to go unbroken or 2 quick sets. STRATEGY & WORKOUT
“It’s only 3 Rounds!” The classic famous last words. Yes, it’s 3 rounds, but each round will likely take anywhere between 5:00-6:30.
The Run and Row alone will consume ~3:30-4:00, therefore we must move faster on the barbell.
Make the barbell the priority! This means conserving enough energy on the Run and Row to pick up the barbell quickly and push for 1-2 sets on the Power Clean (or quick singles), and unbroken on the Push Jerk. Try to hold yourself to only ONE break if you must. This will be a challenge, but we can rise to the occasion 🙂
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