Monday 22nd of January 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

5m Banded Lateral Squat Walk

7 Tempo Strict Press w/barbell

7 Front Squat w/barbell, 2 sec pause in the bottom

Strength & Conditioning

Misfit Clean Complex (1-1-1-1-1)

Perform one of each of the following as a complex;

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

400m Run

12 Single Arm KB Clean & Jerk 24/16 (6 e/side)

21 Wall Balls 9/6
KB Clean and jerk to be performed from the hang

Extras

Metcon (No Measure)

3 x 30m Front Loaded Deadball Walk

perform 20 second hold after each walk
Performed as heavy as possible

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