Box Brief
CROSSFIT
“X-Factor”
For Time:
12 Box Jump Overs
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks
Round 2: 12 Clean and Jerks
Round 3: 9 Clean and Jerks
Round 4: 6 Clean and Jerks
Round 5: 3 Clean and Jerks
WHITEBOARD BRIEF
This piece is 5 rounds for time, or an 18-minute time cap, whatever comes first
If you hit the time cap, enter 18:00 as your score and put where you got to in the notes
Use one barbell and change the weight as you go
The big sticking point in this workout is the clean and jerks, especially as the weight climbs
Set yourself up with those later, heavier weights in mind
Each movement should be approached in a way that allows you to thrive in the back half of this workout
Steady box jumps, steady burpee pull-ups, and steady singles on the barbell
You can use the weight change after each set of clean and jerks as an opportunity to catch your breath and reload for the next round of work
If you hit the time cap, enter 18:00 as your score and put where you got to in the notes
Use one barbell and change the weight as you go
The big sticking point in this workout is the clean and jerks, especially as the weight climbs
Set yourself up with those later, heavier weights in mind
Each movement should be approached in a way that allows you to thrive in the back half of this workout
Steady box jumps, steady burpee pull-ups, and steady singles on the barbell
You can use the weight change after each set of clean and jerks as an opportunity to catch your breath and reload for the next round of work
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