CROSSFIT BRACKNELL – CrossFit

Metcon (No Measure)

Pre-workout:

Every 2:00 x 4 sets/arm:

1 DB power clean

1 DB power snatch

1 DB thruster

1 DB overhead squat

– Complete the complex on each arm once every 2:00.

Metcon (Time)

9-15-21-27 reps for time:

V-ups

DB thrusters (10/12.5 kg)

– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.
INTENDED STIMULUS

9:00-15:00.

Shuttle runs in 1:00-1:30.

Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets.

15+ V-ups/1:00 pace.

COMPETE PROGRAMME

* REST DAY *