Saturday 23rd of September 2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

300m Run

4 Toes through rings

8 Lunges with thoracic twist

12 Tight Kips (no bum flicking 🙂

Strength & Conditioning

Power Clean (set 1 5 @ 65% Set 2 – 5 @ 75% set 3 – 5+ @85%)

Each set will be on a 3 Minute clock so will take 9 Minutes to complete all sets.

Metcon

8Min: Metcon (AMRAP – Rounds and Reps)

Team of 3 AMRAP (Indian file Rounds)

12/10 Cal AAB

12 Alt DB snatches 20/15

2 DB over shoulder

8Min : Metcon (AMRAP – Rounds and Reps)

Team of 3 AMRAP

3 x 200m Keg relay

30 GTOH 20/15 (10each)

6 Heavy tyre flips (all 3 athletes 1 tyre)

Extras

Metcon (No Measure)

10 Minute Cool-Down

Bike, Jog, Row
Must be able to hold full conversation the entire 10 minutes.

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