Saturday 4th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

7 Supine Snatch Grip Romanian Deadlifts

10m Crab Crawl

1 Wall Walk into 20 second HS Hold

Skills

Metcon (No Measure)

Working with the barbell perform 3 Sets in total, going every 2 Minutes of

3 Snatch Grip Lift Off’s

3 Roll Throughs

3 Muscle Snatch

3 Snatch Balance

3 Overhead Squats

Weightlifting

Metcon (No Measure)

Every 2 Minutes for 10 Minutes starting at 70% of 1RM Snatch

increasing every 2-3 sets

1 Snatch Pull

1 Power Snatch

1 Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Front Squats 40/30

15 Handstand Pushup’s

Extras

Metcon (No Measure)

10 Minute Cool Down

Get the heart rate down as smoothly as possible.

Walk, Bike, Row

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