14/02/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 Rounds

100m run

6 clean pulls

6 front squats

6 tall jerks

20 sec HS hold

Strength & Conditioning

10Min: Clean and Jerk (EMOM )

start at 65% increase each min until 80% then remain there for the remaining time should be 5-6 minutes at 80%

Metcon

15min: Metcon (AMRAP – Rounds)

Every 3 Minutes

200m Run

8-10-12-14-16 TTB

6 Squat Cleans 55/40
* scored on rounds completed to standard

Extras

Metcon (No Measure)

4 Sets

12 Ring rows

1 Legless rope climb (from seated must include lower)

90sec rest

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