Box Brief
CROSSFIT
CONDITIONING:
“Imaginary Friends”
On the 5:00 x 5 Rounds:
7 Power Snatches
20′ Overhead Walking Lunge
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge
7 Power Snatches
VIRTUAL WOD
CONDITIONING:
“Imaginary Friends”
AMRAP 25:
10 Alternating DB Snatches
20′ Single DB Walking Lunge
10 Burpees
20′ Single DB Walking Lunge
10 Alternating DB Snatches
Rest 1:1 After Each Set
WHITEBOARD BRIEF
While we want to move quickly today, we also want to keep our scores consistent
With the score being the slowest of the 5 rounds, it’s important to find the right speed from the beginning
The “practice round” is designed to be completed at your estimated workout speed
It’s about 1/2 a full round and will give you a good idea of what speed to hold for the first round
Rounds will likely take around 2-3 minutes to complete, which means you’ll have around 2-3 minutes to recover
If there is one place to break on the barbell, it’s after the second set of 20′ lunges
This allows you to reset the hands and go for a big set of power snatches to finish out the round
With the score being the slowest of the 5 rounds, it’s important to find the right speed from the beginning
The “practice round” is designed to be completed at your estimated workout speed
It’s about 1/2 a full round and will give you a good idea of what speed to hold for the first round
Rounds will likely take around 2-3 minutes to complete, which means you’ll have around 2-3 minutes to recover
If there is one place to break on the barbell, it’s after the second set of 20′ lunges
This allows you to reset the hands and go for a big set of power snatches to finish out the round
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