CROSSFIT BRACKNELL – CrossFit
Power Clean (Pre-workout:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
36 double-unders
6 squat cleans (43/61 kg)
INTENDED STIMULUS
6-8 rounds.
Barbell loading should allow for 6 unbroken reps.
Touch-and-go OR fast singles on the cleans.
Double-unders in :30 or less.
COMPETE PROGRAMME
1) 230808
2) Strength I
3) Run Carry Burpee
Squat Clean (EMOM10:
1 Squat Clean)
– Increase Across Sets
– Aim for around 90%. Don’t try to PB.
Metcon (Time)
RUN CARRY BURPEE
7 Rounds For Time:
200m Run
60m Sandbag Carry at the Chest (40/60kg)
15 Burpee Box Jump Over
18-25:00
Unbroken Sandbag Every Round