CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
MONTHLY FOCUS
STRICT STRENGTH
March focuses in on strict strength with its pre and post-workout skill workout.
We are turning up the volume on chippers this month with at least one chipper per week.
Partner Workouts: March 18, March 22, April 1
Benchmarks and Heroes: The Seven on March 17, 2,000-m row on March 21, 1-rep max deadlift on March 24
CAP retests: March 7, March 9
Metcon (Time)
For time:
21-18-15-12-9-6-3:
DB squats (15/22.5 kg)
DB-facing burpees
– Use two DBs.
INTENDED STIMULUS
10:00-15:00.
Unbroken squats throughout the workout.
Squats should be “easy” so that the burpees can be fast.
Finish the round of 21 by 3:00.
Metcon (AMRAP – Reps)
Post-workout:
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.
Record total reps and leave weight used in comments.
COMPETE PROGRAMME
* REST DAY *