CROSSFIT BRACKNELL – CrossFit
Hang Power Clean (Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.)
Metcon (Time)
For time:
2 power cleans (47/70 kg)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
COMPETE PROGRAMME
231208
Strength II
Skill I
Power Clean (STRENGTH II
5 sets for load:
2 power cleans
– Lift once every 3:00.)
NOTES
Increase load across as many sets as possible.
Begin the first set around 70-75% of your 1-rep-max power clean.
Rest with your remaining time in the 3:00 interval.
Metcon (No Measure)
SKILL I
Accumulate:
30-50 strict handstand push-ups
NOTES
This should take no more 10:00 to complete.
Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5:00 or less, try completing a few reps with your chest facing the wall.
Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, consider some of the modifications.