CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL (4:00)
30 Jumping Jacks
20 Mountain climbers
10 Starfish
5 Inchworm push ups
B. MOBILITY / ACTIVATION (2:00)
2 sets
6 Good mornings
6 Snatch grip Romanian Deadlift
C1. SPECIFIC (8:00)
Snatch Drills, focus on Torso Angle
6 Snatch First pull
6 Snatch Balance
6 Power Snatch, Tempo first pull
—
Segmented Power Snatch
6-8 Reps
—
Work up to workout weight
C2. SPECIFIC
Deadlift
Ramp up deadlift to workout weight
3 sets
—-
KB Thrusters
With workout weight
2 x 3/3 KB Thrusters
—
Practice round
5 Deadlifts
2/2 KB Thrusters
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Power Snatch
3 x EMOM 3, Rest 1:00 between EMOMs
2 Power Snatch @ 75%
Score: Weight
TC: 11 minutes
KG: N/A
Scaling Options
Beginner
Snatch @ technical load
Intermediate
As written
METCON (Time)
3 rounds
20 Deadlifts @ 185/135 lbs
10/10 KB Thrusters @ 70/53 lbs
Score: Time
TC: 12 minutes
KG: 84/60
Scaling Options
Beginner
15 Deadlifts @ 95/65 lbs
10/10 DB Thrusters @ 25/15 lbs
Intermediate
20 Deadlifts @ 155/115 lbs
10/10 KB Thrusters @ 53/35 lbs
ACCESSORY / EXTRA (Checkmark)
3 sets
15 Band Face Pulls
10/10 Band rear delt flies