Monday 27th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Sets of;

10 Kip Swings ( emphasis on tight arch “pushing the bar” down to create tight arch)

6 Wall Angels

10 smooth tempo Goblet Squats (own choice of weight)

Weightlifting

Metcon (No Measure)

Every 90 Seconds for 4 Sets

3 Snatch Pull’s

3 “Position 1” High Pull’s

3 Snatch Balance

3 Overhead Squats
Working with a barbell or 30 KG’s MAX for the entire set.

Snatch (5-3-1+)

Set 1 – 5 @ 75%

Set 2 – 3 @ 85%

Set 3 – 1+ @ 95%

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

There should be no failures in the 1+ set.

Metcon

Metcon (Time)

For Time;

10 Dumbell Snatch 22.5/15

10 Chest to Bar

20 Dumbell Snatch 22.5/15

10 Chest to Bar

30 Dumbell Snatch 22.5/15

10 Chest to Bar

40 Dumbell Snatch 22.5/15

10 Chest to Bar

50 Dumbell Snatch 22.5/15

10 Chest to Bar

Extras

Metcon (No Measure)

4 Sets of;

5 Drop from high box + Lateral sprint

1 x “15m Drill ” (refer to image below)


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