CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
1,600-meter run
800-meter med-ball carry (6/9 kg)
400-meter single-KB carry (16/24 kg)
200-meter double-KB carry (16/24 kg)
COMPETE PROGRAMME
Class
Clean Stamina
Accessory I
Metcon (6 Rounds for reps)
CLEAN STAMINA
For reps:
1:00 power cleans (115/165 lb)
Rest 3:00
1:00 power cleans (125/185 lb)
Rest 3:00
1:00 power cleans (135/205 lb)
Rest 3:00
1:00 power cleans (115/165 lb)
Rest 3:00
1:00 power cleans (125/185 lb)
Rest 3:00
1:00 power cleans (135/205 lb)
NOTES
STIMULUS & GOALS
6:00 of work
First weight, 5-10-reps
Second weight, 4-8-reps
Third weight, 3-7-reps
STRATEGY
Perform most repetitions as singles during each minute of work to keep your heart rate lower and maintain a consistent pace on each set of cleans.
Work all the way to the minute in each interval because you have 3:00 of rest. Today’s workout is a classic one-more-rep workout and falls directly in line with our competitor’s focus.
Keep the bar close to your body as you drop it. Try to avoid letting the bar bounce all over the place and having to change it. This will eat away at your time very quickly.
Metcon (Weight)
ACCESSORY – I
3 sets for load:
10 close grip bench presses
NOTES
In Accessory I – Rest as needed and build to your heaviest set of 10.