CROSSFIT BRACKNELL – CrossFit
CROSSFIT CLASS PROGRAMME
Metcon Day
Metcon – 230620 (Time)
For time:
21-15-9:
Deadlifts (70/102 kg)
Lateral burpees over the barbell
INTENDED STIMULUS
Twist on Diane that has more of a strict shoulder strength bias.
5:00-10:00, but some may be faster.
Deadlifts in 3 sets or less, presses in 4 sets or less, and 7 burpees /:30.
Strict Chin-Ups (Post-workout:
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups)
COMPETE PROGRAMME
1) 230620
2) Accessory I
3) Randy (Record Results in Yesterday’s Programme)
Metcon (No Measure)
ACCESSORY – I
Every 2:00 for 12:00:
5 high box jumps
50-m sled push
NOTES
In Accessory – I, choose a box height that challenges you during reps 4 and 5. As soon as you finish the box jumps, immediately begin your sled push. Choose a lighter weight for the sled push, and move as fast as possible. The goal is to build explosiveness and speed with this combo.