Monday 8th of January 2018


CrossFit SPEED – CrossFit

Movement Prep

3 Sets of

6 Wall Angels

7 Kipping Swings

8 Barbell Good Mornings

Strength & Conditioning

Push Press (8-8-8-8)

Starting at 1RM Strict Press as a guide work to a manageable set of 8 before first set of 8, use the same weight across all 4 sets.

NO PUSH JERKS

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

7 Deadlifts 110/72.5

11 Hand Release Push-Up’s
2 minute rest between, Metcon A & Metcon B

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

200m Run

6 Chest to Bar Pull-Up’s

9 Kettlebell Snatch 32/24

Extras

Metcon (No Measure)

4×6 each leg Russian Barbell Step Up

Barbell remains in the behind the neck position, following the image below.

Working with a weight that allows you to remain at a 20×1 Tempo.

(Fast Extension, 2 second lower back to the ground)


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