CROSSFIT BRACKNELL – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

Amrap 4 minutes

10 Walking lunges with overhead lateral flexion

10 Plank + Ankle Tap

5 PVC / Empty bar OHS

B. MOBILITY / ACTIVATION (2:00)

Lat Stretch on Barbell

45 sec / side

C1. SPECIFIC (8:00)

Snatch Drills, focus on leg drive

5 Tall high pull

5 Dip high pull

5 Low hang high pull



3 Low Hang Power Snatch + Overhead Squat

3 Low Hang squat snatch



Full complex

2 Snatch high pull

1 Squat Snatch

– Ramp up

C2. SPECIFIC (5:00)

Deadlifts

2-3 x 3-5 reps, ramp up if needed



Weighted Push ups

3-5 Push ups / knees unweighted

3-5 Push ups weighted or modification

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Snatch

E2MOM x 5

Snatch high pull + Squat Snatch

2+1 @ 70%

Score: Weight

TC: 10 minutes

KG: N/A

Scaling Options

Beginner

5 x 2 Snatch first pulls + Squat Snatch

Intermediate

As written

METCON (Time)

2-4-6-8-10-8-6-4-2

Deadlifts 275/185 lbs

4-8-12-16-20-16-12-8-4

Push ups

RX+ Handstand Push ups

TC: 10 min

Score: Time

KG: 100/70, Beg: 43/30, 84/60)

Scaling Options

Beginner

2-4-6-8-10-8-6-4-2

Deadlifts @ @ 115/75 lbs (moderate)

Hand Elevated Push ups

Intermediate

2-4-6-8-10-8-6-4-2

Deadlifts @ 185/135

Push ups

ACCESSORY / EXTRA (4 Rounds for weight)

Snatch Balance

4 x 4 @ 65-75%

Goal: Weightlifting Accessory

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