CROSSFIT
STRENGTH:
Built to a Heavy Power Snatch
CONDITIONING:
“Hot Flash”
30-20-10:
Power Snatches
Assault Bike Calories
WHITEBOARD BRIEF
GENERAL
In terms of overall pacing in this workout, we can think of each round like this:
Round of 30: Controlled speed to set yourself up for strong round of 20
Round of 20: Dig in and hold your initial speed
Round of 10: Strong finish!
WEIGHTLIFTING
While we’re capable of completing larger sets at this weight, smaller chunks will likely be best over the 60 total reps
Manageable, consistent sets will also allow you to hold a higher power output on the bike
ASSAULT BIKE
Good numbers to aim for on the first two rounds of bike are:
Men: 60-65 RPM (10-12 Calories Per Minute)
Women: 65-70 RPM (12-15 Calories Per Minute)
With the workout ending on the bike, see if you can get your RPMs higher than the first two rounds to finish the day
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