Wednesday 04.14.21 Workout

BOX BRIEF

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CROSSFIT

“I Will Survive”

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches

ALTERNATE VARIATION

AMRAP 5:
Buy-In: 400m Run
30 Double Unders
10 Alt DB Power Snatches
Rest 5 Minutes

AMRAP 5:
Buy-In: 400m Run
30 Double Unders
20 Alt DB Power Snatches

Rest 5:00

AMRAP 5:
Buy-In: 400m Run
30 Double Unders
30 Alt DB Power Snatches

WHITEBOARD BRIEF

Three 5-min AMRAP’s with a “long” 5-min rest. Just enough recovery to bring the fire for the next AMRAP! You can push the threshold here.
As you tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.
Each round of the DU/PS round is designed to take about ~1:00.
Row faster through the first half of the row, and back-off for the last 100-50, depending on how much recovery you will need to start the Double-Unders.
For the Double-Unders, keep the elbows tucked into the torso, but relax the shoulders. The wider the arms, the shorter the rope becomes.
Only do as many sets as the pull feels strong. Once a rep starts to feel fatigued, quickly drop and settle the bar, re-grip and go again.

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