CROSSFIT BRACKNELL – CrossFit
Clean and Jerk (3 reps x 2 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 4 sets @ 90%+)
Metcon (Time)
For time:
50-40-30-20-10
Air Squats
5-10-15-20-25
Push Jerk (43/61kg)
6:00-12:00.
Fast, unbroken air squats.
Push jerk load should allow you to perform 5-10 unbroken reps at any point in the workout.
COMPETE
Class Lifting
Class Metcon
Accessory I
Metcon (No Measure)
ACCESSORY – I
EMOM 12:
Min. 1 | :30 wall walks
Min. 2 | :30 box jump-overs (20/24 in)
Min. 3 | :30 bike calories
STIMULUS & GOALS
Constantly moving for the entire :30 interval.
2-5+ wall walks.
10-15+ box jump-overs.
7-12+ calories.
STRATEGY
You get four opportunities with each exercise, so try to get as many reps or more in each new interval as the last.
Choose scaling options that allow you to practice the most challenging version of each movement given your capacity.