CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
3 rounds for time:
20 burpee box overs (61/76 cm)
400/500-m row
INTENDED STIMULUS
10:00-15:00.
1 rounds = both partners finishing a 200-m run and the plank.
Rows and box jump-overs each in 2:30 or faster.
Maintain the jump in the box jump over when scaling.
Ascend a taller box than usual for the burpee box jump-over.
Metcon (No Measure)
Post-workout:
8 rounds:
:20 double-unders
– Rest :10
OPEN GYM
Compete Track don’t do DU work and perform lifting complex before class
Metcon (Weight)
3 sets for load:
2 dip squat snatches
1 hang squat snatch
– Dip is from the hip, and the hang is from above the knee.
2 drop sets:
1 complex @ 95%
1 complex @ 90%
Perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
Maintain a vertical torso for the dip squat snatches, but lean the torso forward OVER the bar for the hang squat snatch.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 3:00 between sets.
Metcon (No Measure)
EMOM 9:
Min. 1 | :30 GHD sit-ups
Min. 2 | 5 hang muscle snatches
Min. 3 | 10 snatch grip bent over rows
For Accessory – I, use a load for the muscle snatches and rows that can be done unbroken. Build in load if desired.