CROSSFIT BRACKNELL – CrossFit
230613 (No Measure)
Every 3:00 for 7 sets:
200-m run
INTENDED STIMULUS
All runs in less than 1:00.
Similar to 230503, but shorter and faster efforts.
Run as fast as possible without actually sprinting.
Score is total time ran across all sets.
COMPETE PROGRAMME
1) Main Lift
2) 230613
3) Accessory I
Hang Power Snatch (MAIN LIFT
On a 20:00 clock:
3-rep-max hang power snatch)
NOTES
Build to a 3-rep-max hang power snatch.
All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.
Aim to perform at least 6 attempts within the 20:00 clock
Metcon (No Measure)
ACCESSORY – I
4 sets:
100-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
NOTES
In Accessory – I, go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should still allow you to perform at least 5 reps unbroken.