CROSSFIT BRACKNELL – CrossFit

Metcon (Time)

5 rounds for time:

75 double-unders

20 alternating DB snatches (15/22.5 kg)

Metcon (No Measure)

SKILL WORK

Post-workout:

Accumulate:

20 single-DB overhead squats/arm

COMPETE PROGRAMME

1) Class

2) Strength III

3) Accessory I

Metcon (Weight)

STRENGTH III

7 sets for load:

2 snatch pulls

1 snatch
NOTES

Increase loading across as many sets as possible.

Reset your grip and setup before the second snatch pull and snatch, versus going for touch-and-go reps.

The snatch can be power or squat.

Metcon (No Measure)

ACCESSORY – I

5 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

:30 sandbag hold at the chest (100/150 lb)

– Rest 2:00 between sets.
NOTES

In Accessory – I, add the suggested weight to the sled, and add a rope to the sled to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

Move as fast as possible on the sled push and pull.

Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.