CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
5 rounds for time:
7 hang power snatches (34/52 kg)
3 rope climbs
COMPETE PROGRAMME
Class
Strength I
Accessory I
Hang Power Snatch (STRENGTH I
EMOM 10:
1 hang power snatch)
NOTES
Increase loading across as many sets as possible.
These reps all start from the hang.
Begin the first set around 70% of your 1-rep max power snatch.
Metcon (No Measure)
ACCESSORY – I
7 sets for load:
100-ft backward walking sled pull
NOTES
Walk backward as you pull the sled with a rope or a strap.
Increase loading across each set as long as you can complete each set without breaking.
Rest 1:00-1:30 between sets.