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 *