CROSSFIT BRACKNELL – CrossFit
Muscle Snatch (EMOM6:
2 Muscle Snatch)
Metcon (Weight)
E2MOMx5:
1 Hang Power Clean (ATK) + 1 Hang Power Clean (BTK) + 1 Power Clean
ATK = Above The Knee
BTK = Below The Knee
You can likely start this at the same sort of weight you finished your Muscle Snatch on.
Depending on how you feel you may choose to stay at same weight across all sets, or start a little lower but build to a heavy complex.
Metcon (No Measure)
EMOM12:
10-20 GHD/Wall Ball Sit Ups
10-20 Barbell Good Mornings
Recovery Cals on any machine
COMPETE
Class
Accessory
Accessory (No Measure)
10 sets:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
Use any bike. Get familiar with pacing at different RPM’s and sprint the :10!
Sub 60 can be anything required to recover whilst moving.