Saturday 13/01/2018


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

5 Halting Snatch Pull’s

3 High Hang, Muscle Snatch

1 Snatch Pull Under

7 Wall Angels

Strength & Conditioning

Squat Snatch (3-3-3-3-3)

Performed as a complex of;

2 Hang Squat Snatch + 1 Squat Snatch

Metcon

Metcon (Time)

4 Rounds of;

15 Ring Push-Up’s

15 V Sits

10 Shoulder to Overhead 60/40

400m Run

Extras

Metcon (No Measure)

3 Rounds for Quality of;

10 Ring Rows w/ 2 sec pause at top

5 Strict Chest to Bar Pull Ups

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