CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (8:00)
Pairs Warm Up
4 Rounds
200m Jog Together
10 Burpee Step Over Partner
10 Situp Plate Pass with Partner
B. MOBILITY/ACTIVATION (2:00)
2 Sets
10 Wide Stance Good Mornings
10 Jump Squats
C1. SPECIFIC (15:00)
Snatch
– 2 x 3-5 Snatch Deadlift
– 2 x 3-5 Snatch First Pulls
– 2 x 3-5 Snatch Pull
– 2 x 3-5 High Hang Power Snatch
– 2 x 3-5 Power Snatch
– Ramp up to Workout Weight
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Practice Round
– 2 Power Snatch
– 2 Burpees over the Bar
– 0:20 Machine
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METCON (AMRAP – Rounds and Reps)
Amrap 20
2, 4, 6, 8, etc etc
Power Snatch 135/95 lbs
Burpee Over Bar
18/15 Calories on a Machine*
Score: Rounds & Reps
TC: 20 Mins
KG: 61/43
Scaling Options
Beginner
Power Snatch @ 45/35 lbs
Burpees
12/10 Calories on a Machine
Intermediate
Power Snatch 95/65 lbs
Burpee Over Bar
18/15 Calories on a Machine*
Team Version
In Pairs, You go I go, Splitting work as designed
Amrap 20
4-8-12-16, etc
Power Snatch
Burpee
20 Cal Machine
ACCESSORY / EXTRA (Checkmark)
3 Sets
6 Prone Reverse Snow Angels
12 Band Face pulls
Goal: Upper Back Accessory