Monday 16th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

20 Second HS Hold

20 Bunny Hops

10m Spiderman Crawl

Strength & Conditioning

Shoulder Press (3-3-3)

Set 1 – 5 @70%

Set 2- 3 @ 80%

Set 3 – 3+@90%

Set 3 should be for max reps @90% without failure.

Metcon

Metcon (AMRAP – Reps)

Double Unders 1 Minute Max Reps

– 1 Minute Rest-

Double Unders 2 Minutes Max Reps
Score is total Double unders across both sets

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 DB Thrusters 20/15

10 Hand Release Push-Up’s

200M Run

Extras

Metcon (No Measure)

3 sets for quality of;

20 Second each arm, Single Arm OH Ball Hold 35/20LB

Wall Walk + 30 Second Nose & Toes HS Hold

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