Friday 15/09/2017


CrossFit SPEED – CrossFit

Movement Prep

5Min AMRAP

200m Run

6 Kb taters

20 Kick backs (10each side)

Strength & Conditioning

4min: Front Squat (10-10)

Banded (light and engagement based)

8min: Front Squat (4-4-4-4 @70-75)

Metcon

20Min: Metcon (Time)

6 Rounds For time (Alternating Rounds)

4 Rounds

30 Sit ups

20 OH Squats 42.5/30

10 Renegade Rows 15/10

Into

2 Rounds

30 Ring Rows

20 DB oh squats 15/10

10 Burpee to target
*aim to pull row for the hip not sternum

Hang Power Clean (max)

1 attempted max reps 42.5/30

Extras

3 x 10 Banded ham curls (each side)

3 x 10 Single leg leg press (each side moderate weight 4,2,1 tempo)

3 x 10 incline db rear dealt flies

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