Friday the 3rd of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

200m run

20m leg openers

10 tempo pikes (back to wall)

10 Banded good mornings

Strength & Conditioning

Deadlift (5-5-5)

Set 1 – 5@40%

Set 2 – 5@50%

Set 3 – 5@60%

Metcon

Metcon (AMRAP – Rounds)

On a 16-Minute Running Clock, complete the following emom’s alternating rounds every minute.

4 Minute EMOM (Alternating Minutes)

12 Burpees

4 Minute EMOM (Alternating Minutes)

18 Hang Power Cleans 40/30

4 Minute EMOM (Alternating Minutes)

18 Wall Ball’s 9/6

4 Minute EMOM (Alternating Minutes)

15 Hang Power Snatch 40/30

Extras

Metcon (Distance)

3 Rounds of;

30 Second D-Ball Front Loaded Carry Hold 55-66KG/35-45KG

-STRAIGHT INTO-

Max Distance D-Ball Front Loaded Carry 55-66KG/35-45KG

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