CROSSFIT BRACKNELL – CrossFit
Snatch (230616
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.)
INTENDED STIMULUS
Heavy lifting day.
Spin on a classic benchmark workout, Gwen.
Each set should consist of unbroken, touch-and-go reps.
Start at a moderate weight and build in load each set.
Perform a new set every 4:00.
COMPETE PROGRAMME
1) 230616
2) Conditioning
3) Accessory I
Metcon (Time)
CONDITIONING
10 sets for time:
500/600-m C2 bike
– Rest :30 between sets.
Stimulus & Goals
Keep all sets under 1:30.
Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy
Find a pace that you can maintain. Challenge yourself to not deviate from that pace by more than :05 in either direction.
Metcon (No Measure)
ACCESSORY – I
3 sets:
10 strict toes-to-bar
15 strict ring dips
:45 plank hold
– Rest 1:00 between sets.
NOTES
In Accessory – I, keep the toes-to-bar and dips as strict as possible. If you need to rest longer between sets and/or reps, then do so. If strict toes-to-bar are challenging from the pull-up bar, try them from a pair of high rings.
If you need to scale the ring dips, look to add a band or use your feet for assistance.