Box Brief
SUMMER SLIM DOWN DAY 10!
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CROSSFIT
STRENGTH
Power Snatch + Overhead Squat 5×2
METCON
For time:
Run 400 Meters
21 Power Snatch
Run 800 Meters
15 Power Snatch
Run 1 Mile
9 Power Snatch
FINISHER
Summer Slim Down Xtra Work
ENDURANCE
STRENGTH
Power Snatch + Overhead Squat
METCON
For time:
Run 400 Meters
21 DB Snatch, ea arm
21 DBs Front Squats
Run 800 Meters
15 DB Snatch, ea arm
15 DBs Front Squats
Run 1 Mile
9 DB Snatch, ea arm
9 DBs Front Squats
FINISHER
Summer Slim Down Xtra Work
KIDS/TEENS
STRENGTH
Sumo Deadlift
METCON
AMRAP 7min
10,20,30,40…
Deadlifts
Sumo Deadlifts
*Juniors KB DL
WHITEBOARD BRIEF
– Metcon Prep: Today we’ll spend a small amount of time working on the power snatch + overhead squat to prepare for today’s metcon. This work should allow you to get in skill work as well as being ready to tackle the metcon and not have any issues with the ascending weights for today. Again, this should be a quick prep session for you work up to the highest load they are planning hitting today.
– WCW: Today’s workout is about consistency – barbell cycling and run intervals. This is a longer piece so you should look to maintain a slower pace, around 75-80%. This should NOT be a sprint. The barbell loading increases with each round so this should change peoples strategy. It’s likely the first round will be done in big sets – touch n go whereas the last round will be done in singles. This is expected today. There should be zero chance of hitting failure on these snatches though (there are 45 total reps so this should influence scaling.) The time cap today is generous – most will be well under this.
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