CrossFit – Wed, Oct 25

CROSSFIT BRACKNELL – CrossFit

Metcon (Weight)

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex. Start light and add load every other round.

COMPETE PROGRAMME

1) Clads

2) Chad – Week 8

Metcon (No Measure)

CHAD 1000X – WEEK 8

Part 1

For time:

400 weighted step-ups (20 in)

– Use a 30/45-lb ruck.

Rest 5:00-10:00 between Part 1 and Part 2

Part 2

2 sets for total reps:

2:00 weighted walking lunges

1:00 rest

2:00 weighted squats

1:00 rest

– Use a 30/45-lb ruck.
NOTES

This is week 8 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