Wednesday 15th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

7 Shoulder Press w/ barbell

7 Tall Jerks

10m Broad Jump, emphasis on explosive hip drive, each jump should aim to be as far as possible

Weightlifting

Metcon (No Measure)

Every 90 Seconds for 4 Sets

3 Liftoff’s

3 Clean Pull’s

3 Clean Pull Under’s

3 Jerk’s
Working with a barbell or 40 KG’s MAX for the entire set.

Clean and Jerk (5-5-5)

Set 1 – 5@65%

Set 2 – 5@75%

Set 3 – 5+@85%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 5+ set, reps should be fast and efficient.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Push-Up’s

10 Toes to Bar

10 Overhead Squats 50/35

400m Run

Extras

Metcon (No Measure)

3 sets of

12 Hamstring Curl (choose weight that is moderately challenging but by the third set may need to be broken into two sets)

45 Second Sorenson Hold (Face down, full extension on the ghd)

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