Tuesday 26th of September 2017


CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

40 single skips

10 scap push ups

4 wall angels

4 db upright rows

Metcon

Metcon (No Measure)

8 Minute EMOM

1 – 4-9 Deficit strict HSPUS (aim to increse volume or difficulty from last week)

2 – 6-10 Strict TTB

Skills

Metcon (No Measure)

5 Minute EMOM

1 Pull under

2 Ratchet clean pulls

3 Clean & Jerks

Metcon

Metcon (AMRAP – Reps)

1Min Max Unbroken HSPU’S

1Min Rest

1Min Max Unbroken HSPU’S
Record total

Metcon (Time)

3 Rounds for time of;

60 D/us

9 CTB pull ups

6 Cleans & Jerks @70%

Extras

Metcon (No Measure)

4 x 10 Banded Shoulder Raise w/ External Rotation

4 x 45sec Banded squat hold

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….