Wednesday 13th of December 2017

CrossFit SPEED – CrossFit

Movement Prep

4 Minute AMRAP

5 Wall Angels

10 Push-Up’s

5 Strict Press w/barbell


Metcon (No Measure)

Going every 90 Seconds for 4 sets

Starting with a barbell, progress up in weight every set.

2 Clean Pull’s

2 Hang Cleans

2 Push Jerks

2 Split Jerks
Small jumps only! 2.5-5KG max, this is still a prep piece!

Clean and Jerk (1)

Build to a 1RM !


Metcon (AMRAP – Reps)

10 Minute AMRAP

Climb the ladder – 2,2,4,4,6,6,8,8 etc of

Overhead Squats 52.5/35KG

Handstand Push-up’s


Metcon (No Measure)

3 Sets not for time of;

10 Chain Deadlifts, these don’t need to be heavy – the chain will give us the resistance needed, focus should be on tempo and quality of movement

– superset with –

10 Good Mornings, same idea as the deadlifts – slow tempo focus on quality of movement over weight, good morning’s don’t need to be heavy to work..

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