Sat, 11/17/2018

November 16, 2018



"Boxed Out"
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)



15-9-6 Reps

Cut Runs in Half



15-9-6 Rep Scheme

Cut Runs in half

Burpee (no Box)/High Hang Muscle Snatch




In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetitions unbroken when fresh. Note that the third movement is burpee box jumps and not burpee box jump overs. Athletes will come to full extension each time on the box to finish out the rep. If unable to run, complete one of the following:

***800 Meter***
1000/800 Meter Row

***400 Meter* **
500/400 Meter Row

***200 Meter* **
250/200 Meter Row

***THE WHY:* **
We spoke earlier in the week about some of the benefits of benchmark workouts. As with every workout we do, they are observable, measurable, and repeatable. This helps us track progress over time. You may notice that Saturday workouts tend to alternate between individual workouts and partner workouts. Partner workouts are packed with fun and intensity, but one of the reasons we don’t do them every Saturday is because they are not easily repeatable, as there is no guarantee that you will have the same partner the next time we do the workout.



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