CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
EMOM 4
odd- 40 Plate hops / In and out squats
even- 10 Band pass throughs + 10 Band overhead Squats
B. MOBILITY/ACTIVATION (2:00)
Samson Stretch + lateral Flexion
12 total Steps
C1. SPECIFIC (10:00)
Snatch Drills, focus on Lift off
– 3-5 Lift offs, Feet on metal change plates
– 3-5 Segmented Snatch deadlifts, Feet on metal change plates
– 3-5 Segmented Power Snatch
– 3-5 Tempo Squat Snatch
Segment @ lift off position
—
Ramp up in sets of 1
1 @ 40%
1 @ 50%
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
C2. SPECIFIC (4:00)
Grab wall balls & Box if not already out)
5 Wall Balls
5 Box Jump + Step down
5 Wall balls
5 Box Jumps (rebound if desired))”
()
Snatch
3 x 1 @ 81%
3 x 1 @ 83%
3 x 1 @ 85%
3 x 1 @ 87%
Score: Weight
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
12 x 1 @ across, Technical load
Intermediate
As written
METCON (AMRAP – Rounds and Reps)
Amrap 15 minutes
25 Wall balls @ 20/14 lbs
25 Box Jump Overs 24/20″, Step down
Score: Time
TC: 15 min
KG: 9/6, Beg: 5/4, Int: 7/5
Scaling Options
Beginner
15 WB @ 12/8 lbs
15 Box/Plate Jumps
Intermediate
25 WB @ 16/12 lbs
25 Box Jump Overs 24/20″
ACCESSORY / EXTRA (5 Rounds for weight)
Behind the neck Snatch grip push Jerk
5 x 2 @ 85%
Goal: Snatch Accessory