CROSSFIT BRACKNELL – CrossFit
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Perform Grace OR Isabel.
Classic CrossFit benchmark.
Finished under 10:00. Advanced athletes pushing to finish sub 5:00.
Repeat from August 17, 2022.
Loading should allow athletes to perform at least 7-reps unbroken.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Perform Grace OR Isabel.
Classic CrossFit benchmark.
Finished under 10:00. Advanced athletes pushing to finish sub 5:00.
Repeat from August 17, 2022.
Loading should allow athletes to perform at least 7-reps unbroken.
Snatch (3 sets:
3 snatches (70%)
3 sets:
3 snatches (75%))
Welcome to week 8 of our final weightlifting cycle for the year. This week, we are deloading the clean and snatch. Instead of pushing the percentages, we are lowering them to a more moderate loading to give the body a break. As always, focus on perfecting your lifts as much as possible to carry over when we re-test our new 1-rep max in a few weeks!
Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 3 reps, and this week we’re building to a heavy single. For some of you, this may be a new 1-rep max. For others, it may just be a tough single for the day. Regardless, aim to hit 90-105% of your 1-rep max!
OPEN GYM
Snatch Balance (5 sets:
3 snatch balances)
In Accessory – I, use a more moderate load and focus on receiving the snatch balance at the bottom of the overhead squat. Avoid receiving the bar high and riding it down because this defeats the purpose of today’s goal to work on speed under the bar!