Box Brief
CROSSFIT
STRENGTH:
Build to a Heavy Complex:
2 Power Cleans
2 Front Squats
2 Push Jerks
CONDITIONING:
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
VIRTUAL WOD
STRENGTH:
2 – 4 – 6 – 8 – 10 Complex:
Power Cleans
Front Squats
Push Jerks
CONDITIONING:
“Snickers”
21-15-9:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks
WHITEBOARD BRIEF
The intended time range for this workout is between around 9-15 minutes
There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
Setting yourself up for a strong set of 20 is the name of the game
The middle round tends to be the most difficult, as there are still 60 total reps to complete here
Knowing the workout is almost over, the set of 10 is where you want to be aggressive
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