CROSSFIT BRACKNELL – CrossFit
Power Clean (Pre-workout:
On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (56/84 kg)
COMPETE PROGRAMME
1) Strength I
2) Class
3) Accessory I
Power Clean (STRENGTH I
EMOM 10:
1 power clean)
OTES
Increase loading across as many sets as possible.
The goal is to find a heavy single for the day.
Metcon (No Measure)
ACCESSORY – I
Every 3:00 for 5 sets:
For speed:
10 DB bench presses
15 push-ups
NOTES
In Accessory – I, the goal is to move through 25 reps as fast as possible. Use a DB bench load that allows for unbroken fast sets. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.