Wednesday 11/10/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

7 OH banded squats

7 Scorpions

7 Broad jumps

7 Squat with single arm reach

Strength & Conditioning

Back Squat (5-5-5+)

Set 1 5 x 65%

Set 2 5 x 75%

Set 3 5+ x 85%

Snatch (10Min EMOM 1REP )

1 Squat Snatch

1 OH squat

* Build every 2-3min do not increase if movement is poor

Metcon

Metcon (Time)

2 Rounds For time

400m Run

21 OH Squats 52.5/35

21 Box jump overs 24/20″

21 HRPU’S

Extras

3 x 6 GHD ham curls

3 x 8 Banded kick backs

3 x 8 Barbell hip extensions 2/3 bodyweight

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