CROSSFIT BRACKNELL – CrossFit
Front Squat (Pre-workout:
6-5-4-3-2:
Front squats
– Take the bar from the floor)
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
4 front squats (56/84 kg)
3/4 strict pull-ups
COMPETE PROGRAMME
Class
Strength I
Conditioning
Front Squat (STRENGTH I
For load:
Front squat
5-5-3-3-1-1-1
– Perform a set every 3:00.)
NOTES
Increase load across as many sets as possible.
Begin the first set around 60-70% of your 1-rep-max front squat.
Rest with your remaining time in the 3:00 interval.
Metcon (No Measure)
CONDITIONING
EMOM 16:
Min. 1 | 150-meter run
Min. 2 | :40 bar-facing burpees
NOTES
STIMULUS & GOALS
Push for one more rep.
8-15 burpees in each interval.
STRATEGY
Take the first few rounds to see where you are. Work on sustaining across the first four rounds and then try to increase the pace in the remaining rounds.