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.