Wednesday 17/01/2018


CrossFit SPEED – CrossFit

Movement Prep

400m run

30 Hollow rocks

6 Wall angels

4 strict TTB

20 Mountain jumpers

Weightlifting

10min: Snatch (Build to heavy Complex )

1 Snatch Pull

1 High Hang squat snatch

1 Snatch Balance

Metcon

Metcon (AMRAP – Reps)

6Min Inc Ladder

3,6,9,12,etc

Burpee Box jump overs 24,20″

TTB
2 Min rest

Metcon (Time)

4 Rounds for time

15/12 Calories

4 Squat snatches 62.5/42.5

Extras

4 Rounds

10 Reverse grip bicep curls

4 Ring pull ups

1min KB gun hold

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