BOX BRIEF
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24 Heroes in 24 Hours
Memorial Day Weekend
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CROSSFIT
STRENGTH:
Back Squat Wave
CONDITIONING:
“OVERRATTED”
5 Rounds:
7 Power Snatches
14 Box Jump Overs
ALTERNATE VARIATION
5 Rounds For Time:
14 Single Dumbbell Power Snatches
28 Hops Over the Dumbbell
WHITEBOARD BRIEF
Overall Time = 6:00-10:00 Workout
1 Round = 1:15-1:30 (avg)
Light-Moderate pull from the ground to overhead (Power Snatch)
High heart “jumps” to go along nicely with the Snatch.
Believe it or not, this workout is short, and for some…a sprint!
QUICK TIPS:
“Pull, jump, and punch hard” on the Power Snatch. Thinking “punch hard” up on the bar, will bring more focus to speed going overhead. Aim for a set of 3-4 every rounds before switching singles, if needed.
Get the first box jump over out of the way. Don’t think, just jump. Once the first one is out of the way, we are more likely to keep going.
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