CrossFit – Wed, Nov 1

CROSSFIT BRACKNELL – CrossFit

Overhead Squat (Pre-workout:
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.)

Metcon (Time)

For time:

50-calorie bike

50 overhead squats (29/43 kg)

50 alternating DB snatches (15/22.5 kg)
For C2 Bike alternative, same Cals on Ski or Row, but only 38 Cals on Air Bike.

COMPETE PROGRAMME

1) Strength I

2) Class

3) Chad Week 9

Power Snatch (STRENGTH I

For load:
5-4-3-2-1:
Power snatch)

NOTES

Increase loading across as many sets as possible.

These should be touch-and-go reps.

Begin the first set around 60-65% of your 1-rep max power snatch.

Metcon (No Measure)

CHAD 1000X – WEEK 9

Part 1

1 set for total time:

1,600-m ruck

Rest 3:00

800-m ruck

– Use a 30/45-lb ruck.
NOTES

This is week 9 in our preparation for the Hero workout Chad on November 11, 2023.

Learn more, donate to the cause, and register for the event here.

Use weight and height options that represent how you plan to attack the workout on 11/11/2023.

Beginner: no rucksack

Intermediate: 20/30-lb rucksack

Rx’d: 30/45-lb rucksack