CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
AMRAP 14:
60-calorie row
50 toes-to-bars
40 wall-ball shots (6/9 kg)(2.7/3 m)
30 cleans (43/61 kg)
20 ring muscle-ups
COMPETE PROGRAMME
Strength II
Class (Open 23.1)
Conditioning
Power Clean (STRENGTH II
EMOM 12:
1 power clean)
NOTES
Increase load across as many sets as possible.
Begin the first set around 70-75% of your 1-rep-max power clean.
Rest with your remaining time in the 1:00 interval.
Metcon (Distance)
CONDITIONING
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00
4 Rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run
NOTES
STIMULUS & GOALS
Hold close to a 2k race pace.
Paces should be just beyond manageable, but you shouldn’t fall apart.
Move faster than you want to and fight to hang on and recover during the :20 of rest.
STRATEGY
Start the first round with your 2k race pace and adjust from there.
Use each :20 interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
Start each interval with a sprint start to get the average 500-meter pace to where you want it as fast as possible.
Finish the 5th and 9th intervals with a faster pace.