Tuesday 15/08/2017


CrossFit SPEED – CrossFit

Warm-up

3 x

12/9 cal

10 frankensteins

8 wall angels

6 hollow snaps (catch in hollow)

Strength & Conditioning

10min: Back Squat (10-8-6-8-10)

keep every rep range challenging and the peform best effort for 10 under fatigue

Metcon

Metcon (Time)

Buy in 100 sit ups

into

3 Rounds

300m Run

20 TTB

10 STOH 70/50

Extras

Drop Snatch (4-4-4-4)

2 sec pause in bottom

Snatch Balance (4-4-4-4)

2sec pause in dip

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