CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (6:00)
Amrap 6 minutes
6 Plate Devil’s Press
6 Plate overhead reverse lunges
6 Russian Twists with plate (or unweighted)
B. MOBILITY / ACTIVATION (2:00)
Trap Smash, with barbell
45 sec / side
C. SPECIFIC (8:00)
Snatch Drills (Focus on finishing the extension)
– 2 x 3 Snatch High pull
– 2 x 5 Dip Power Snatch
– 5 Power snatch
—
Ramp up to 75%
C2. Specific (6:00)
Deadlift
5 reps @ light
5 Reps @ moderate
5 Reps @ workout weight
—
Wall balls
5 “singles”, catch the ball and waiting for coach’s call next rep
5 Wall Balls
()
Power Snatch
E2MOM x 4
4 Power Snatch @ 75%
Score: Weight
TC: 8 minutes
KG: N/A
Scaling Options
Beginner
2-4 Reps, Technical load
Intermediate
As written
METCON (Time)
5 rounds for time
20 Wall Balls @ 20/14 lbs
10 Deadlift @ 225/155 lbs
Score: Time
TC: 13 minutes
KG: 9/6, 100/70
(Beg: 5/4, 50/35
Int: 8/5, 84/57)
Scaling Options
Beginner
15 Wall Balls @ 12/10 lbs
8 Deadlift @ 115/75 lbs
Intermediate
20 Wall Balls @ 16/12 lbs
10 Deadlift @ 185/125 lbs
ACCESSORY / EXTRA (5 Rounds for weight)
Behind the Neck, snatch grip push press
5 x 3 @ 50-65%
Goal: Snatch Accessory