Monday 11th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Sets

20 Ankle Rotations e/side

10 Hanging Shrugs

10 Air Squats

Weightlifting

Metcon (No Measure)

Going every 90 seconds for 4 sets

Starting with a barbell, progress up in weight every set.

2 Snatch Pull’s

2 Muscle Snatch

2 Drop Snatch

2 Overhead Squat
Small jumps only! 2.5-5KG max, this is still a prep piece!

Snatch (1-1-1-1-1)

In 10 Minutes find a 1RM Snatch.

Metcon

Metcon (Time)

For Time;

50 Pull-Up’s

50 Thrusters 30/20kg

800m Run

Extras

Metcon (3 Rounds for time)

3 Rounds, each as fast as possible of;

5 Lateral Box Jump Overs 24/20″

7 Bar Facing Burpee’s

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….