CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

Amrap 6 minutes

10 In and out Squats

6 Plate ground to overhead

6 Overhead Alternating Curtsy Lunges

B. MOBILITY / ACTIVATION (2:00)

Trap Smash

60 sec / side

C1. SPECIFIC (10:00)

Snatch Drills, focus on explosiveness and footwork

– 5 Snatch grip behind the neck push press

– 5 Snatch Balance

– 5 Tall Squat Snatch

– 5 Hang Squat Snatch

– 2-5 Squat Snatch



Ramp up

C2. SPECIFIC (5:00)

Shoulder to Overhead

5 Push Press

5 Push Jerks

5 Reps of choice @ Workout weight



Practice Round (Optional)

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Snatch

Work your way up to a 1 Rep Max Snatch

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 88%

1 @ 92 %

1 @ 96%

1 @ 95%

1 @ 101% +

Score: Weight

TC: 20minutes

KG: N/A

Scaling Options

Beginner

Work up to a technical load then

8 x 1

Intermediate

As written

METCON (Time)

4 rounds for time

15 Shoulder to overhead @ 95/65 lbs

15 Burpee Over Bar

Score: Time

TC: 8 minutes

KG: 43/30, Beg Int

Scaling Options

Beginner

10 Shoulder to overhead @ 45/35 lbs

8 Burpee Step Over Bar

Intermediate

15 Shoulder to overhead @ 75/55 lbs

15 Burpee Over Bar

ACCESSORY / EXTRA (Checkmark)

Half kneeling Bottom up KB shoulder press

3 x 12/12

Goal: Shoulder accessory

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