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NEWS & VIEWS

Back Squat

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardBack Squat (5/3/1+@75/85/95%)JOKER SETS: If your top set is easy and you exceed the prescribed reps comfortable, you can add up to two more sets each one being 5% heavier. You should only attempt a...

Bench

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardBench Press (3/3/3+@70/80/90%)3x10 Incline Press AMRAP 3xSkull Crushers

Deadlift

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardDeadlift (3/3/3+@70/80/90%)ACCESSORY: 3x8 Pull-Ups Superset: Arm Curls & Step Ups

OH Press

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardShoulder Press (3/3/3+@70/80/90%)2x15 Reverse Flys 2xAMRAP Lateral Raises 2x15 Face Pulls&Ext Rotations.5k Run (Time)Max Effort 5k Run

Squat

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardBack Squat (3/3/3+@70/80/90%)3x10 Back Rack Reverse Lunge 3x10 Sit Up/Legs Elevated Crunch/Side Crunch

Mobility & Gymnastics For Quality

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardWarm-up (No Measure)3 Rounds of 20:00 with 5:00 Rest Between: R1) Hips R2) T-Spine/Shoulders R3) Ankles ACCESSORY: 10:00 Reflection/Mindfulness

Bench Press

CROSSFIT BRACKNELL - Jim Wendler’s 5/3/1View Public WhiteboardBench Press (5/5/5+@65/75/85%(of 90%1RM))

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