Wednesday 18th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

10m Single Arm KB Front Rack Duck Walk

5 Each Arm, Single Arm Press from half kneeling position

10 Tuck Jumps

Strength & Conditioning

Back Squat (5-3-3+)

Set 1 – 5 @70%

Set 2 – 3 @ 80%

Set 3 – 3+@90%

Set 3 should be Max Reps @ 90%, but not to failure

Metcon

Metcon (Time)

3 Rounds for time of;

9 Overhead Squats 50/35

15 Burpee Over Bar

21 Box Jumps 24/20

Extras

Metcon (No Measure)

Perform first two as a SUPERSET

4 x 6 each leg, Front Rack KB Box Step up 16/8

Box should be just below hip height

4 x 8 Glute Bridge 60/40KG

Perform last individually;

4×8 Banded Glute Ham Raise

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