CROSSFIT BRACKNELL – CrossFit
CrossFit Class
Power Snatch (Pre-workout:
Every 2:00 for 5 rounds:
3 power snatches)
Metcon (Time)
5 rounds for time:
50 double-unders
10 power snatches (43/61 kg)
COMPETE
Strength I, Or, Power Snatches in Class (Not Both)
Class Metcon
Accessory I
Clean and Jerk (5 reps x 2 sets @ 50-60%+
4 reps x 3 sets @ 60-70%+
3 reps x 2 sets @ 70-80%)
Metcon (No Measure)
ACCESSORY – I
5 sets:
10 alternating back-rack step-back lunges
10 Shuttle Runs (Easy)
5 Shuttle Runs (Fast)
– Rest 2:00 between sets.
1 shuttle is out and back.