Friday 24th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

30 single skips

5 ring rows

10 Halows each side (15/10)

Strength & Conditioning

Front Squat (5-3-3+)

Set 1 – 5@70%

Set 2 – 3@80%

Set 3 – 3+@90%

Last set should be max reps, but not to failure.

Know your body!

Metcon

Metcon (Time)

80 D/us (40 each)

30 Syncro Hang cleans 42.5/30

800m Row (400 each)

30 Syncro TTB

40 calories (20each)

30 Syncro Sumo High pulls 42.5/30

Buy out 50 HSPUS (1 Athlete holding HS hold at all times)

Extras

Metcon (No Measure)

3 Sets of;

12 DB Bench Press (3sec lower)

12 Rear dealt flies
Focus on controled tempo do not rush movements

Rest as needed between sets.

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