CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
45.7-m DB walking lunges (15/22.5 kg)
50 alternating DB hang snatches
45.7-m DB walking lunges
50 single-arm DB hang power cleans
45.7-m DB walking lunges
50 lateral hops over DB
45.7-m DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
INTENDED STIMULUS
10:00-15:00.
Unbroken lunges every round.
Hold the DBs in any way necessary during the lunges.
Sets of 10+ on the hang snatches, hang cleans, and deadlifts.
Okay if athletes go a little over the stimulus today.
OPEN GYM
Deadlift (3 sets:
1 deadlift
– Build to a 1-rep max!)
Welcome to the final week of this lifting cycle!
Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift.
If you fail a rep, you may take another attempt at the same weight.
If you fail the same load twice, stop there for the day.
Rest 3:00 between sets.
Metcon (No Measure)
3 sets:
10 strict toes-to-bars
20 GHD hip extensions
– Rest as needed between sets.
In Accessory – I, focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets.