Box Brief
CROSSFIT
“Hit & Run”
3 Rounds:
400 Meter Run
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Squats
ENDURANCE
400 Meter Run
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats
500m Row
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats
28/20 Cal Bike
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats
30 Burpees
12 Alternating Dumbbell Power Snatches
21 Single Dumbbell Goblet Squats
KIDS/TEENS
SKILL/STRENGTH
Pull up progressions
WORKOUT
4 Rounds
7 Toes to bar
9 Burpees
11 Deadlifts
CONDITIONING
Max Height Box jumps
WHITEBOARD BRIEF
With the heavier dumbbell, it might be better to switch on the floor than it would be to switch in the air to preserve quality looking reps. BOTH ENDS of the dumbbell must touch the ground on each rep.
Working through steady singles here will be the most consistent option.
Shoot for 1-2 sets on the dumbbell squats: With the run coming after the squats, push for less sets here.
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