CROSSFIT BRACKNELL – CrossFit
CLASS
Metcon (Time)
5 rounds for time:
15 push jerks (29/43 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (29/43 kg)
INTENDED STIMULUS
10:00-15:00.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets to complete.
Sumo deadlift high pulls should be completed in 2 sets or less.
Grip and shoulder fatiguing workout.
COMPETE PROGRAMME
1) Strength I
2) 230926
3) Accessory I
Push Press (STRENGTH I
Every 2:00 for 7 sets:
2 push presses)
NOTES
Increase loading across as many sets as possible.
Begin your first set around 70% of your best single.
Take the bar from a rack if available.
Metcon (No Measure)
ACCESSORY – I
Every 2:00 for 10 sets:
50-m sled sprint
NOTES
In Accessory – I, focus on moving the sled as fast as possible through the entire 50 m.
Add as much weight to the sled as you want as long as you are able to maintain a jog with the sled. A march is not what we are looking for in this session.