Box Brief
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CFML March Newsletter
CROSSFIT
STRENGTH:
Barbell Cycling
Complex:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Every 1:30 for 9 minutes
CONDITIONING:
“One at a Time”
For Time:
30 Burpee Box Jump Overs
30 Power Clean & Jerks
30 Burpee Box Jump Overs
30 Burpee Box Jump Overs
30 Power Clean & Jerks
30 Burpee Box Jump Overs
:: Alternate Variation ::
For Time:
30 Bar-Facing Burpees
30 Double Dumbbell Power Clean & Jerks
30 Bar-Facing Burpees
WHITEBOARD BRIEF
BURPEE BOX JUMP OVERS
If there is one set that is more important, it’s the second set of 30
The goal of the first 30 is to find a pace that helps you smash the barbell that follows
With nothing following the second set of 30, look to finish strong with a slightly faster pace around the last 10-15 reps
POWER CLEAN AND JERKS
Look to find a robotic pace between reps on the barbell
One trick to a good rhythm is to try to keep your feet in cement
It’s easy to walk away from the bar when doing singles
The extra seconds it takes to get back and set-up can add up to minutes over the 30 reps
If there is one set that is more important, it’s the second set of 30
The goal of the first 30 is to find a pace that helps you smash the barbell that follows
With nothing following the second set of 30, look to finish strong with a slightly faster pace around the last 10-15 reps
POWER CLEAN AND JERKS
Look to find a robotic pace between reps on the barbell
One trick to a good rhythm is to try to keep your feet in cement
It’s easy to walk away from the bar when doing singles
The extra seconds it takes to get back and set-up can add up to minutes over the 30 reps
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