CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time with a partner:
150 hand-release push-ups
120 front squats (47/70 kg)
INTENDED STIMULUS
11:00-16:00.
Moderate front squat loading that allows sets of 7-10 reps in a row.
Alternating with a partner, break the work into small, fast sets.
Practice repeatable set sizes so you and your partner can have similar rest periods.
Metcon (No Measure)
Post-workout:
3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)
OPEN GYM
If doing Open Gym, no need to do the accessory work in class.
Clean (On a 20:00 clock:
Build to a 1-rep max clean)
Welcome to the final week of this lifting cycle!
Today, build up to around 80% and then take 20:00 to find a 1-rep max clean.
Rest as needed between sets.
Metcon (No Measure)
CONDITIONING
EMOM 16
Min. 1 | :40 calorie row
Min. 2 | :40 bar-facing burpees
Stimulus & Goals
Push for one more rep
10-20 calories in each interval
8-15 burpees in each interval