CROSSFIT BRACKNELL – CrossFit
Metcon (Weight)
SKILL WORK
Pre-workout:
5 sets for load:
3 DB hang power cleans
3 DB push jerks
– Build to your heaviest set.
DB DT (Time)
DB DT
RX
5 rounds:
12 DB deadlifts (15/22.5 kg)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
COMPETE PROGRAMME
1) Strength III
2) DB DT
3) Stamina I
Push Jerk (STRENGTH III
5 sets for load:
3 push jerks)
NOTES
Prior to attacking dumbbell DT, build up to a heavy set of three push jerks.
Increase loading across as many sets as possible. Look to perform your heaviest set of either set four or five.
Metcon (Time)
STAMINA I
5 sets for total time:
400-m run
350/400-m row
– Rest 2:00 between sets.
NOTES
Complete each set in under 4:30 total.
Reduce the distance of the run to 300 m and the row to 250/300 m to maintain proper pacing.
Start at a moderate pace and gradually increase speed to finish the 5th and final set faster than the 4 previous ones.