CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
Every 3:00 for 7 rounds:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
COMPETE PROGRAMME
Disrupted DT (Today’s Class)
Strength II
Accessory I
Metcon (Weight)
STRENGTH II
5 sets of the complex for load:
2 hang power cleans + 1 push jerk
– Rest 2:00-3:00 between sets.
OTES Increase loading across as many sets as possible. Unbroken reps. Begin the first set around 60-70% of your 1-rep max power clean.
Metcon (No Measure)
ACCESSORY – I 5 sets: 75-ft sled push (50/90 lb) 75-ft sled pull :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets.
NOTES In Accessory – I, add weight to the sled. Use a rope to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag. Move as fast as possible on the sled push and pull. Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.