Firday 8/12/2017


CrossFit SPEED – CrossFit

Movement Prep

4 min AMRAP

300m row

10m spiderman

20sec single leg glute bridge each side

Strength & Conditioning

Front Squat (5-5-5 )

set 1 5 @ 40%

set 2 5 @50%

set 3 5 @ 60%

* perform these as negative front squats using spotter arms, tempo and reset each rep

Metcon

12min: Metcon (Time)

Teams of 3

12 Rounds (4each)

10 alt db snatches 25/15

10 Med ball cleans 15/9

* 1 athlete is on the rower at all times

7min: Metcon (Time)

Team of 3

12 Cleans 85/60

9 Cleans 95/65

6 Cleans 105/70

3 Cleans 115/75

into max rounds

3 Pull ups / knee raise

2 CTB / leg raise

1 muscle up /ttb

*perform as complex

Extras

3 rounds of

12 lat pull downs

12 db tricep extentions

12 db shrugs

* challenging but maintain form

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