Tuesday 7/11/2017


CrossFit SPEED – CrossFit

Movement Prep

5min AMRAP

100m Run

20 d/us

20 sec HS hold

Skills

5Min EMOM

1 Snatch Pull

1 Snatch Pull under

2 Back squat sots press & stand

2 Snatch Balance

Weightlifting

10Min: Snatch (1RM)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extras

3 x 8

HS negatives (1,5,1)

2 x COMPLEX

45 second bridge

5m laternal prone walk

45 second bridge

5m lateral prone walk

45 seconds bridge

* 10/5kg plate on lower back (if this comes off 5 burpees)

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