CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
For time:
15 DB burpee box overs (15/22.5 kg) (51/61 cm)
15 deadlifts (93/143 kg)
15 overhead squats (135/205 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
INTENDED STIMULUS
10:00-15:00.
Advanced athletes can push to go sub 10:00.
Heavy met-con that is relative to each athlete’s capacity.
Complete the overhead squats in 3 sets or less.
OPEN GYM
Overhead Squat (3 sets:
1 overhead squat
– Build to a 1-rep max!)
– Perform BEFORE class if possible today.
Welcome to the final week of this lifting cycle!
Today, build to a heavy set of 2 or 3 overhead squats and then take 3 more heavy singles to build to a 1-rep max.
If you fail a rep, you may take another attempt at the same weight.
If you fail the same load twice, stop there for the day.
Rest 3:00 between sets.
Box Jumps (EMOM 10:
1 seated box jump
– Build to a max-height jump.)
In Accessory – I, set up a box that places the hip parallel when seated. Perform one rep each minute and build to a max-height jump.