Wednesday 20/12/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

20m high knees

20m butt flicks

10 cossack squats

20sec seated L hold with scissors

Strength & Conditioning

10min: Hang Clean (10min EMOM (INC every couple))

2 Hang Squat cleans

1 Jerk

* Aim to start @60%

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

30 D/US

10 Back rack lunges 42.5/30

5m HS walk / 10 shoulder taps
Aim to be consistent on all rounds

2min rest

Metcon (AMRAP – Rounds and Reps)

7Min AMRAP

10 Pistols

10 STOH 42.5/30

Extras

4 x

Barbel 21s (7bottom half 7 top half 7 full curls)

Bar dip 21s (7bottom half 7 top half 7 full curls)

* end of each set max gun hold

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