Saturday 28th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

1 Rounds of

2 Wall climbers

4 Strict TTB

6 Straddle sit ups

400m Run (focus on not being able to hear your feet)

6 Straddle sit ups

4 Strict TTB

2 Wall climbers

Weightlifting

Metcon (No Measure)

Every 2 Minutes for 3 rounds (6 Minutes)

Perform;

3 Clean Lift Off

3 Roll Through’s

3 Hang Shrug Pull’s

3 Muscle Cleans

3 Front Squats

Barbell – 60/40kg as an ABSOLUTE MAXIMUM

Clean and Jerk (5-5-3-3-1+1+)

E2MOM

5s @ 70%

3s @ 80%

1+ @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

30 D/us or 10 tripples

5KB Snatches 24/16

10 OH lunges 24/16

5KB Snatches 24/16

10 OH lunges 24/16

2 Heavy deadball over shoulder
When scoring, each second held in the each of the holds, consists as one rep ie; if Michael held for 23 seconds on his overhead hold, he would score 30 reps, 7 Shoulder to overhead plus his 23 seconds of holding.

Extras

Metcon (No Measure)

10 Minute Run, Bike, Row Cooldown
At a pace that you could easily hold a conversation at.

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