BOX BRIEF
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24 Heroes in 24 Hours
Memorial Day Weekend
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CROSSFIT
“Handle with Care Pt. 1”
AMRAP 15:
30 Double Unders
15 Deadlifts
30 Double Unders
15 Hang Power Cleans
30 Double Unders
15 Push Jerks
At 15:00, proceed to part 2
“Handle with Care Pt. 2”
8:00 to Build to a Heavy Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
ALTERNATE VARIATION
AMRAP 15:
30 Double Unders
15 Double Dumbbell Deadlifts
30 Double Unders
15 Double Dumbbell Hang Power Cleans
30 Double Unders
15 Double Dumbbell Push Jerks
WHITEBOARD BRIEF
We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.
It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.
Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’
EFFICIENCY TIPS
If the Double-Unders becoming taxing on the shoulders, break them up into 2 sets. It may seem silly, but the quick break will go a long way when tackling the barbell.
In the Deadlift, even though a lighter loading, mixing the grip may be of benefit today. Loosen the grip as best possible, without losing midline stabilization.
For the Hang Power Clean, land lower in the receiving position to limit overuse in the pull of the arms.
Try for a bigger than normal first set and try to break into two sets fof the first 2-3 rounds. Every time we drop we have to clean the barbell again.
Barbell Complex – After the 15:00 AMRAP, we will have 8:00 to lift and have some fun with your friends. We will aim to get ~3 sets in. Increase the loads or stay at the same weight and practice
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