Wednesday 03/01/2018


CrossFit SPEED – CrossFit

Movement Prep

5min AMRAP

7 Muscle snatches

7 back rack press

7 wall facing squats

7m lunge with thoracic twist

Strength & Conditioning

7Min: Snatch (1)

Complex

1 Hang Power (Above knee)

1 Snatch Balance

1 Hang Power (Below knee)

3Min : Metcon (AMRAP – Reps)

Max Full Power Snatches @finishing weight

Metcon

13min: Metcon (AMRAP – Rounds and Reps)

AMRAP

70 Double unders

15 AKB swings 24/16

30 Sit ups

5 Squat Snatches 62.5/42.5

Metcon (Time)

Max unbroken Hollow hold
1 effort under fatigue (attempted must be within 1min of time cap)

Extras

3 x 12 Each side

Double KB lunge (do not bring feet back together stay under tension under 12 reps are complete then change sides)

45sec banded bicycle

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