BOX BRIEF
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CROSSFIT
“PLAY IT AGAIN”
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks
Time Remaining: Max Calorie Assault Bike
WHITEBOARD BRIEF
STIMULUS
This is a 25:00 workout consisting of three 5:00 AMRAP’s.
That means we have 15:00 of work and 10:00 of rest.
Each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J.
The goal for AMRAP’s 1 & 2 will be to earn between 1:00-2:00 of Bike work.
The goal for AMRAP 3 will be to earn ~2:00-3:00 of Bike work.
This workout is scored as the sum total of all Bike calories across the three AMRAP’s.
STRATEGY/EFFICIENCY TIPS:
The strategy will change slightly as we approach each AMRAP.
AMRAP #1 – This simpler and light combination can trip you up if you’re not careful. It will get grippy, fast! Think about breaking both Pull-Ups and C&J into 2 sets.
AMRAP #2 – Shoot for 2 sets on the C2B and with a heavier loading, fast singles will likely be the smartest choice to manage heart rate. But, with only two rounds, don’t be afraid to hold for 3-5 reps of each round.
AMRAP #3 – We can shoot for 1-2 sets on the BMU. A heavy barbell calls for singles. With only one round, we may earn more time on the Bike.
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