Tuesday 12th of Decemeber 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

5 E/Leg High Box Single Leg Step up w/ slow lower

20 Each Side Heel to Ground

5m each side Banded Squat Walk

Skills

Metcon (Time)

3 Rounds for time of;

25 Pistols

40 Double Unders

10 Minute Cap
If needing to scale the pistols, today use double the amount in air squats.

Metcon

Metcon (Weight)

Back Squat

20-10-5-20
For max load total load.

Rest as needed in between sets, working with a 20 Minute Cap.

Scored as combined successful lifts ie;

20 @ 100, 10 @120, 5 @ 150, 20 @110

would be a score of 480 KG

Extras

Metcon (No Measure)

3 rounds for quality

5 Reps Each leg, build up to a challenging height

Single Leg Romanian Deadlift

Perform unweighted, aiming to add as much deficit where you can remain “straight legged” as slowly as possible

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