Wednesday 22nd of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

2 Wall climbers

4 Wall angels

6 Scorpions

8m Spiderman crawl

Weightlifting

Metcon (No Measure)

Every 90 Seconds for 4 Sets

3 Ratchet clean pulls

3 Hang Squat cleans

3 Behind the neck split jerks
Working with a barbell or 40 KG’s MAX for the entire set.

7.30m: Clean and Jerk (5-3-3+)

Set 1 – 5@70%

Set 2 – 3@80%

Set 3 – 3+@90%

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

There should be no failures in the 3+ set, reps should be fast and efficient.

Metcon

13min: Metcon (AMRAP – Reps)

Buy in-

2 Rounds

300m Run

20 kb Snatches 24/16 (alt every 5)

20 Ring push ups

with remaining time progress through as far as possible

5 Power cleans 70/45

4 Power cleans 80/52.5

3 Power cleans 90/60

2 Power cleans 100/65

1 Power cleans 110/70

*if you complete the single continue increase in 5 kg increments until you cannot complete anymore or you run out of time.

Extras

Metcon (No Measure)

3 sets of

14 Single leg hamstring curls (must be unbroken and challenging)

12 Barbel glute extensions (60% body weight)

10 straight legged banded kick backs

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