16/02/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 rounds

12/8 cal

8 ring push ups

12 shoulder rotations

6 pike folds (against wall)

Strength & Conditioning

8min: Shoulder Press (12-10-8-6)

8 and 6 to be tough sets

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
use yesterdays workout and burpee box jumps as a pacer to stay consistent on the workout.

Extras

10min cooldown walk (good prep for recovery after open workouts – walking will help with muscle soreness)

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