Friday 05/01/2018


CrossFit SPEED – CrossFit

Movement Prep

2 x

200m Run

12m straight legged bear crawl (active shoulders)

9 Kipping swings

6 Barbel goodmornings

Strength & Conditioning

Shoulder Press (8,8,8)

3,1,x,1 tempo

Sumo Deadlift (8,8,8)

3,1,x,1 tempo

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Extras

3 rounds

Max unbrocken double unders

15 barbell curls

10 db Hammer curls

5 supine strict pull ups

rest 2min after each round

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