Monday 21st of August 2017


CrossFit SPEED – CrossFit

Warm-up

3 Rounds of;

20m Bear Crawl

10m Banded walk (5m each way)

5 Push-up’s

Strength & Conditioning

Sumo Deadlift (5-5-5-5-5)

Metcon

Metcon (Time)

10 Rounds for time;

2 Power Clean 85/50

6 Bar Facing Burpee’s

Extras

“Filly Press” (6-6-6-6)

Working in a seated position, holding kettlebell in opposite hand in the front rack position, the press starts with the DB in the supinated (knuckles facing away you) front rack position and finishes overhead in a pronated grip (knuckles facing behind you)

Males use 32kg KB for front rack.

Females using 20-24kg KB for front rack.
6 Reps each arm, starting with weaker side.

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