CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
MetCon
AMRAP 10:
10 Air Squats
9 DB Snatch RIGHT (15/22.5kg)
10 Push Ups
9 DB Snatch LEFT
Post-Workout Strength Accessory
4 Sets:
10 Single DB BO Row/Arm
10 Single Leg Glute Bridges
5-7+ Rounds
Advanced Athletes push for 10+
DB Snatch Unbroken
Push Ups in 2 sets or less
OPEN GYM
NEW COMPETE TRACK BLOCK STARTS IN PREPARATION FOR THE OPEN.
Metcon (Weight)
3 Sets For Load:
3 Push Press
3 Pause Split Jerk
– Pause in the Dip of the jerk for :01
2 Drop Sets:
1 complex @ 95%
1 complex @ 90%
Week 1 of 4 week cycle
Build to 1RM Split Jerk, Hang Snatch, Hang Clean
For Main Lift build in load but leave 5-10kg in the tank.
Perform the additional 2 drop sets as a percentage of your heaviest set just performed
Rest 3:00 between sets
Metcon (No Measure)
Accessory
3 Sets:
1:00 Bear Hug Sandbag March10 Double KB Strict Press
Athlete Choose Load
Rest As Needed
Unbroken Bear Hug
KB’s should be barely manageable and may need breaking on final set