CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
30 alternating DB power snatches (15/22.5 kg)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches
Metcon (No Measure)
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
COMPETE PROGRAMME
Class
Strength III
Carry Push-Up Squat
Bench Press (STRENGTH III
7 sets for load:
3 bench presses
– Lift once every 3:00.)
NOTES
Increase loading across as many sets as possible.
Take the barbell from a rack and use a spotter if available.
Begin the first set around 75-85% of your 1-rep max bench press.
Rest with your remaining time in the 3:00 interval.
Metcon (AMRAP – Reps)
CARRY PUSH-UP SQUAT
3 sets for reps:
On a 5:00 clock:
200-m farmers carry (35/53 lb)
Then as many reps as possible of:
5 push-ups
10 KB squats (35/53 lb)
– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.
NOTES
Stimulus & Goals
6-8 rounds per 5:00.
Fast, mostly unbroken sets of push-ups and squats.
Athletes should use loads and options that allow for continuous movement.
Strategy
Challenge yourself to hang on to the KB for the entire 200 meters.
Alternate hands during the farmers carry as frequently as you want. Consider alternating before you actually need to.
Hold the KB at the shoulder for efficiency.