Tuesday 23rd of January 2018


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

7 Barbell Good Mornings @ 31X1 tempo

5 Each Arm Dumbbell Strict Press

7 Tight Arch Swings

Strength & Conditioning

Deadlift (5-5-5-5-5)

To be performed as a “Clean Grip Deadlift” 72.5-70% of 1RM deadlift for all sets.

Metcon

Metcon (Time)

4 Rounds for Time of

15 Strict Burpee’s

12 e/side Single Arm Dumbell Thrusters 20/15

9 Toes to Bar

Extras

Metcon (No Measure)

4 Rounds for quality of

20 GHD Sit Up’s

20 Hollow Rocks

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