BOX BRIEF
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CROSSFIT
“Clean Shave”
AMRAP 10:
10 Box Jump Overs
10 Hang Squat Snatches
ALTERNATE VARIATION
AMRAP 10:
15 Lateral Burpees Over Dumbbell
20 Dumbbell Snatches
WHITEBOARD BRIEF
A classic gasser!!!!!! This one is fast and there is no place to hide!
There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.
Athlete can shoot for 2-2:30 minute rounds.
Goal: 4-5 RoundsEFFICIENCY TIPS
Stepping off the box will lower the heart rate and may not take up too much time.
The Hang Squat Snatch will get very grippy fast and athletes will not be a rush to squat fast after the Box Jump Overs.
More breaks is better even though it is only 10 reps. Consider a 5-5 or 5-3-2 with quick breaks.
Just be ready to jump on the box after the snatches. Have your athletes jump higher than they think they will need – the legs will feel incredibly heavy towards the second half of the workout.
There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.
Athlete can shoot for 2-2:30 minute rounds.
Goal: 4-5 RoundsEFFICIENCY TIPS
Stepping off the box will lower the heart rate and may not take up too much time.
The Hang Squat Snatch will get very grippy fast and athletes will not be a rush to squat fast after the Box Jump Overs.
More breaks is better even though it is only 10 reps. Consider a 5-5 or 5-3-2 with quick breaks.
Just be ready to jump on the box after the snatches. Have your athletes jump higher than they think they will need – the legs will feel incredibly heavy towards the second half of the workout.
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