Box Brief
SPECIAL EVENTS:
Register for the CrossFit Open!
Register for the Holiday Amazing Race!
OPPORTUNITIES TO GIVE BACK:
Live Like Blaine LEAD Event
Team Waterboys 2020
23rd Veteran and the Nearly Naked Ruck March
CROSSFIT
STRENGTH:
Push Jerk
CONDITIONING:
“Bruiser “
AMRAP 12:
15 Push Jerks
30 Air Squats
60 Double Unders
KIDS/TEENS
STRENGTH:
Paused Front Squat
Front Squat
CONDITIONING:
21-15-9
DB Front Squats
DB Push Jerks
DB Thrusters
WHITEBOARD BRIEF
If the right loading and variations were chosen, you’re looking at completing 3-4 rounds today, or a round every 3-4 minutes. The push jerks are the most difficult movement to break, as we have to complete extra cleans that don’t count towards the score: aim for 1-2 sets here if possible (15 or 8-7). The air squats to follow are a good incentive to go big on the bar: slow down the cycle time here and just keep moving forward for the 30 reps.
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