Monday 15/01/2018


CrossFit SPEED – CrossFit

Movement Prep

5min AMRAP

20 single skips

3 Hang Muscle cleans

6 Strict press

9 Close grip push ups

Strength & Conditioning

Metcon (3 Rounds for reps)

E3MOM 3 Rounds

4 Strict pull ups (3,1,x,1)

6 Hang cleans 80/55

8 Ring dips (3,1,x,1)

Metcon

Metcon (Time)

8Rounds for time

(4 Rounds)

30 D/us

10 ALT DB snatches 25/15

7 Strict Burpees

(4 Rounds)

30 D/us

10 DB thrusters 25/15 (5 each arm)

7 Strict HSPUS

Extras

8 x

150m True form sprint

90second rest between sets (focus on breathing both during sprint and after)

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