CROSSFIT BRACKNELL – CrossFit
Hang Power Snatch (Pre-workout:
Every 2:00 for 6 rounds:
3 hang power snatches)
Metcon (Time)
For time:
21-15-9:
Hang power snatches (29/43 kg)
Toes-to-bars
INTENDED STIMULUS
3:00-5:00.
Quick couplet with a stimulus similar to Fran.
This will get grippy!
Hang power snatches should feel moderately light at a weight that allows for unbroken sets, although athletes may strategically choose to break these up at no more than 3 sets per round.
COMPETE PROGRAMME
1) Main Lift
2) 230602
3) Heavy Metcon
Metcon (Weight)
MAIN LIFT
5 sets for load:
2 hang snatch high pulls
2 hang power snatches
– Rest 3:00 between sets.
For today’s Main Lift, slowly lower the bar to the mid-thigh with the shoulders in front of the bar. Hold for :02, then snatch the bar overhead.
Begin your first working set around 50% of your best snatch.
Metcon (Time)
HEAVY MET-CON
For time:
20 back squats (155/225 lb)
40 strict handstand push-ups
10 back squats
40/60 calorie row
5 back squats
Stimulus & Goals
8:00-15:00.
Advanced athletes should push hard for sub-10:00.
Moderate-heavy loading on the back squat.
Take the bar from the rack and not the floor.