CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Reps)
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (56/84 kg)
COMPETE PROGRAMME
1) Class
2) Strength I
3) Skill I
Clean (STRENGTH I
Every 2:00 for 6 sets:
1 clean)
STRENGTH I
Every 2:00 for 6 sets:
NOTES
Begin your first lift around 70% of your 1-rep clean.
Increase loading across as many sets as possible.
The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.
Metcon (Time)
SKILL I
For time:
5 strict muscle-ups
20 back extensions
4 strict muscle-ups
15 back extensions
3 strict muscle-ups
10 back extensions
2 strict muscle-ups
5 back extensions
1 strict muscle-up
NOTES
Stimulus & Goals
10:00-15:00.
Work on strict ring muscle-ups, trying to complete them in 2 sets or less.
Strategy
Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
Look to immediately pick up the jump rope after completing a set of muscle-ups.
If you start failing early on, modify either the rep scheme or movement.
It’s better to do fewer reps and not fail than to do more reps but take far longer due to failure or muscle fatigue.