CROSSFIT BRACKNELL – CrossFit
Split Jerk (In 20:00:
1 rep from the rack at 60/65/70/75/80/85/90/95%)
Metcon (No Measure)
Every 2:00 for 3 Rounds:
200m Run
Then max reps of:
Round 1: Strict Press
Round 2: Push Press
Round 3: Push Jerk
(Rest 2:00)
Barbell taken from floor
Use approx 50% of your strict press
Run distance should be scaled to something that can be completed within a minute
Don’t pace the barbell work. This is a body building metcon, try and reach muscular failure – and then grind reps out 💪
OPEN GYM
Metcon (No Measure)
5 sets of 8 reps: Snatch Grip SOTS press/OH Behind The Neck Press (perform SOTS press in lowest possible squat but if mobility doesn’t allow perform standing OH BTN press)
1 set to failure on each arm of banded single arm tricep pull downs
1 set to failure on each arm of banded single arm oh tricep extensions
Max Reps Banded Pull Aparts
Max Reps Banded Face Pulls