CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon (Time)
For time:
30 hang power cleans (70/102 kg)
50 alternating single-leg squats
1,600/2,000-m row
INTENDED STIMULUS
Finish between 15:00-20:00.
Complete at least 5 reps per minute on the hang power cleans.
Spend no more than 3:00 on the single-leg squats.
Complete the row in 9:00 or less.
COMPETE PROGRAMME
1) Today’s Metcon
2) Main Lift
3) Thursday’s Metcon
DAILY FOCUS
Macro: Monostructural
Micro: “Skills & WODs”
– Apply higher-skill movements and drills into workouts.
Prepare yourself for a pretty tough day. Workout 1 is a spin on a past Regional workout and workout 3 is a gut check.
Rest as needed before starting workout 3. You should feel like you can push, not super fatigued. Break today up into two sessions if you have the time.
Power Clean (MAIN LIFT
EMOM 10:
2 power cleans)
Build up in weight across all sets. Avoid failure. If you hit a load that feels heavy and won’t allow you to increase weight, stay at that weight.
Try to use at least 70% across most of your sets.
These do not need to be touch-and-go reps.