Saturday 23rd of September 2017


CrossFit SPEED – CrossFit

Movement Prep

Perform 3 Rounds of;

10m Straight Legged Roo Jump (stay on your toes the entire time)

3 Snatch Grip Sotts Press

2 Snatch Pull-Unders

3 Snatch Balance

3 No Arm Stand Up’s (starting face down)

Strength & Conditioning

Hang Snatch (3-3-3-3-3-3-3-3)

Performed as “Squat Snatch” in an 8 Minute EMOM

Metcon

Metcon (AMRAP – Reps)

3 Minute AMRAP

Shuttle Run
5m,10m,15m constitutes as one rep.

Metcon (Time)

10-20-30

Hang Power Clean 52.5/35Kg

Single Arm KB Suitcase Lunge 32/24

• Finish each round with 100m Farmers Carry w/2x KB @ Same Weight

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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