CROSSFIT
“Forecast”
AMRAP 4:
27/21 Calorie Row
21 Power Snatches
21 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
15 Power Snatches
15 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
9 Power Snatches
9 Bar Facing Burpees
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
With 4 minutes of rest built in after each round, we’re looking for a fast pace throughout
In each interval, look to choose weights or rep numbers that allow you to finish at least 1 round
With short windows and rest built in, look to move with a purpose through each AMRAP
There is the most urgency to move quickly in the first AMRAP to finish the full round, as the reps are high and the weights are lighter
As we move to the second and third AMRAPs, the weights increase and the reps decrease
With these adjustments, we can also adjust our speed to work efficiently through the power snatches
ROW
Row at a pace each time around that allows you to perform touch-and-go sets on the first two barbells
Avoid an all out sprint here – instead option for a strong lower body drive and controlled recovery
POWER SNATCHES
As the weight changes, so will the size of your sets
A good goal to aim for may be between 2-3 sets
BURPEES
The goal of the burpees is to get as far as you possibly can into the set
Move with a sense of urgency with the goal being to get some pulls in on the machine
In each interval, look to choose weights or rep numbers that allow you to finish at least 1 round
With short windows and rest built in, look to move with a purpose through each AMRAP
There is the most urgency to move quickly in the first AMRAP to finish the full round, as the reps are high and the weights are lighter
As we move to the second and third AMRAPs, the weights increase and the reps decrease
With these adjustments, we can also adjust our speed to work efficiently through the power snatches
ROW
Row at a pace each time around that allows you to perform touch-and-go sets on the first two barbells
Avoid an all out sprint here – instead option for a strong lower body drive and controlled recovery
POWER SNATCHES
As the weight changes, so will the size of your sets
A good goal to aim for may be between 2-3 sets
BURPEES
The goal of the burpees is to get as far as you possibly can into the set
Move with a sense of urgency with the goal being to get some pulls in on the machine
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