Friday 20th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

5 Each Side, Banded Straight Leg Kick Back

5 Each Side, Single Leg KB Romanian Deadlift

7 Banded Strict Press

Strength & Conditioning

Deadlift (5-3-3+)

Set 1 – 5 @70%

Set 2 – 3 @ 80%

Set 3 – 3+@90%

Set 3 Should be max reps @ 90% but not to failure.

Metcon

Metcon (AMRAP – Rounds)

Working as a pair, every 3 minutes for 9 Minutes complete;

7 Power Cleans 60/40

100m Sprint

Both partners need to complete a full round within the 3 minutes.
In total, you will complete 2, 3×3 minute blocks with a 3 minute rest period in between, for a total of 19 minutes.

Metcon (AMRAP – Rounds)

Rest 3 Minutes, then repeat the 9 minute block as;

5 Power Snatch 60/40

7 Burpee’s

Extras

Metcon (No Measure)

3 Rounds for quality of;

1 Minute D-Ball Bear Hug Hold 65/45

20 D-Ball Bear Hug, calf raises

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