Tuesday 12/09/2017


CrossFit SPEED – CrossFit

Movement Prep

5Min AMRAP

12/9 Cal

20sec HS hold

6 Side bridge reach throughs (each side)

Skills

Metcon (No Measure)

8Min EMOM

1 – 3-8 Defecit strict HSPUS

2 – 18 Hollow rocks

Skills complex (1-1-1-1-1)

3 Snatch balance

2 Drop Snatch

3 Snatch press

Metcon (Time)

Buy in 40 HSPU’S

into

3 Rounds

15 V Sit ups

10 Burpee over bar

5 Squat Snatches 62.5/42.5

Metcon

Extras

4 x 8 DB shoulder raise with external rotation

4 x 12 Banded Clams

3 x 60sec Spinal Balance (30sec each side)

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