CROSSFIT BRACKNELL – CrossFit
Hang Power Clean (Pre-workout:
EMOM 10:
2 hang power cleans)
– Start light and build to heavy
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
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OPEN GYM
Metcon (AMRAP – Reps)
4 sets:
AMRAP 3:
1,000/1,200-m C2 bike
Max reps front squats
– Rest 2:00 between AMRAPs and increase load each set.
Women: 55-65-75-95 lb
Men: 75-95-115-135 lb
Lower-body strength and endurance.
Finish the bike in under 2:30 for each set.
Complete at least 10+ reps on the first two sets and 5+ reps on the 3rd and 4th sets.
Work to complete each set unbroken as the loads get heavier.