Monday 4th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

30 Reverse skips

6 scorpions

12m Duck walk

Weightlifting

Metcon (No Measure)

Every 90 Seconds for 4 sets

5 Muscle Snatch

5 Behind the Neck Snatch Press

5 Overhead Squats

Snatch (5-5-5)

Set 1 – 5@40%

Set 2 – 5@50%

Set 3 – 5@60%

Metcon

Metcon (Time)

Buy in – 20 CTB pull ups

into

3 Rounds

50 D/US

25 Back Squats 42.5/30

12 HSPU’s

Buy out – 10 Muscle ups

Extras

Metcon (No Measure)

3 Rounds through, rest as needed between rounds

1 x each of

Forwards Facing Agility Ladder

Lateral, Right Facing Agility Ladder

Lateral, Left Facing Agility Ladder

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