Friday 1st of December 2017


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

6 Banded Pull Aparts (knuckles down, pull hands in line with shoulders)

10 Scap Push-ups, keep a natural tempo there shouldn’t be any fast reps.

30 second Active Rig Hang

Strength & Conditioning

Front Squat (5-3-1+)

Set 1 – 5 @ 75%

Set 2 – 3 @ 85%

Set 3 – 1+@95%

No failures in set 3!

Metcon

Metcon (Time)

3 Rounds for time of;

20 Synchro Front Rack Lunges 50/35

400m Farmers Carry 64/48 (100m each at a time)

20 Synchro Hang Power Cleans 50/35

Extras

Metcon (No Measure)

4 x 8 Bench Press

superset with

15 ring rows

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