CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
4 x AMRAP 4:
3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Start Each AMRAP from the beginning. It’s You Against You.
COMPETE PROGRAMME
Strength II
Class
Accesssory I
Anderson / Pin Squats (STRENGTH II
7 sets for speed and load:
3 bottom-to-top front squats
– Rest 1:30 between sets.)
Squat Starts and Finishes at the bottom. Either resting on the pins/rack or lifting blocks.
NOTES
For the bottom-to-top front squats (also called an Anderson Squat), set up pins or blocks to squat off of.
The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat.
Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep.
Start around 40-50% of your 1-rep-max front squat and build in load, but go no heavier than 70%.
Metcon (No Measure)
ACCESSORY – I
3 sets:
30 single-dumbbell walking lunges (35/50 lb)
– Rest 2:00 between sets.
– Increase load as desired.
NOTES
For Accessory – I, complete each set unbroken and as quickly as possible.
Hold the DB in the front rack.