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CROSSFIT
CONDITIONING
“In The Air Tonight-ish”
10 Rounds For Time:
3 Power Clean and Jerks
6 Ring Dips
9 Kettlebell Swings
MIDLINE WORK
3 Rounds
:30 Side Plank (Each Side)
:30 Second Plank Shoulder Taps
:30 Second Arch Hold
** 1:00 rest Between Rounds
ALTERNATE VARIATION
10 Rounds For Time:
5 DB Power Clean & Jerk
7 Push-Ups
9 Broad Jumps
WHITEBOARD BRIEF
A sneaky one! Lots of rounds, but quick rounds.
Expect this workout to take between 10:00-15:00 minutes
Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.Jump hard through the hips for the clean, and punch up hard into the jerk
The harder you jump, the lighter the load will feel
Break the Ring Dips early. Better to have quick sets with short rest, than bigger sets and longer rest
Focus on stay tall when hinging. Lower doesn’t always mean better.
Expect this workout to take between 10:00-15:00 minutes
Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.Jump hard through the hips for the clean, and punch up hard into the jerk
The harder you jump, the lighter the load will feel
Break the Ring Dips early. Better to have quick sets with short rest, than bigger sets and longer rest
Focus on stay tall when hinging. Lower doesn’t always mean better.
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