Monday 13th of November 2017

CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

10 High Box Step Ups, slow lower

7 Banded Pull Aparts

30 Second Each Leg, Glute Bridge Hold


Metcon (No Measure)

Every 90 Seconds for 4 Sets

3 Liftoff’s

3 Roll Through’s

3 Muscle Snatch

3 Behind the Neck Snatch Grip Press
Working with a barbell or 30 KG’s MAX for the entire set.

Snatch (5-5-5)

Set 1 – 5@65%

Set 2 – 5@75%

Set 3 – 5+@85%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 5+ set, reps should be fast and efficient.


Metcon (Time)

3 Rounds for time of;

15 Pull-up’s

20 Single Arm DB Shoulder to Overhead 20/15 (Alternating every 5 Reps)

25 Wallballs 9/6
Must PAUSE at the top of rep for S2OH! Doesn’t need to be long but MUST show control.


Metcon (No Measure)

3 Rounds, rest as needed between rounds to keep speed and accuracy.

1 Forward Facing Agility Ladder Length

1 Lateral Agility Ladder Length

1 Z- Cone ( see attached diagram)

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