Box Brief
Register for the CrossFit Open
2019 Holiday Amazing Race: 12.15.19!
CROSSFIT
STRENGTH:
Thruster
Build to a Heavy 3 Reps
3-3-3-3-3-3-3
CONDITIONING:
“Child’s Play”
3 Rounds:
10 Thrusters
20 Deadlifts
50 Double Unders
KIDS/TEENS
SKILL:
Rope climb
CONDITIONING:
(25mins cap)
Teams of 2-3:
60 DB Clean and Jerks
90 Mt. Climbers
6 Rope Climbs
90 Mt. Climbers
60 Burpees Over DB
90 Mt. Climbers
6 Rope Climbs
90 Mt. Climbers
60 DB Clean and Jerks
WHITEBOARD BRIEF
Let’s try to rip the band-aid off and push for big sets on the thruster today. It is better to go big sets on the thruster and small sets on the deadlift based on the nature of the movements. “Child’s Play” should take somewhere between 9-15 minutes to complete.
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