Box Brief
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CROSSFIT
“Powerlines”
AMRAP 25:
20 Power Snatches
4 Rounds of “Cindy”
800/600 Meter Row
:: Alternate Variation ::
AMRAP 25:
20 Alternating Single Dumbbell Power Snatches
4 Rounds: 15 Push-ups + 15 Air Squats
800 Meter Run
WHITEBOARD BRIEF
This longer Saturday workout is well balanced with cardio, bodyweight gymnastics, and weightlifting
Expect to complete between 2-4 rounds
POWER SNATCHES
Let’s think about the grand scheme of the longer workout when getting things started here
Pick a break-up strategy on the bar that you would be confident replicating for 3 rounds today
“CINDY”
The big two movements here are the pull-ups and push-ups, as they fatigue the fastest
Consider one quick break on each movement to preserve the muscles
You can also slow down the air squats a touch to give the upper body some more time to recover
ROW
Aim for a smooth pace on the rower
Rather than trying to fly through this ~3 minute effort, see if you can find a pace that allows you to recreate what you did in the previous round on the snatches and rounds of Cindy
Become an active participant in your health.
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