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.