CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
40 deadlifts (29/43kg)
40 hang power cleans
800-meter run
30 deadlifts
30 hang power cleans
800-meter run
20 deadlifts
20 hang power cleans
800-meter run
10 deadlifts
10 hang power cleans
Back Squat (For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.)
If Back Squat is not feeling good or needs technique work then do 3 sets of 10 at lighter weight, maybe to target (Box/Wall Ball)
COMPETE
Class
Strength II
Accessory I
Back Squat (STRENGTH II
For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.)
Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Metcon (No Measure)
ACCESSORY – I
EMOM 10:
Min. 1 | :30 strict knees to elbows
Min. 2 | 5-10 strict ring dips
For Accessory – I, scale knees-to-elbows range of motion or sub V-ups. Substitute with banded ring dips or ring support holds as needed.