Wednesday 25th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

10m Banded Walk

10 Narrow Squats

5 side plank reach through s (each side)

12/9 Calories

Strength & Conditioning

Back Squat (5-3-1+)

Set 1 – 5 @75%

Set 2 – 3 @ 85%

Set 3 – 1+@95%

Set 3 should be Max Reps @ 95%, but not to failure

Metcon

7Min: Metcon (Weight)

For Load

3 Overhead Squats

M – 40-50-60

F – 20-30-40

* 5 Burpee over bar before each attempt

* Must increase every 3 reps and increase a minimum of 5kg for males 2.5kg for females, cannot work from a rack

Metcon (Time)

10 Rounds for time

10 Wall Balles 9/6

10 Alternating DB Snatches 22.5/15

Extras

Metcon (No Measure)

Superset

4 x 10 Single leg banded glute extensions

4 x 10 Single leg machine ham curl (1,4,1) – 10 each side

Finish with

4 x 8 Deadball GHD back extentions 25/15 (3sec hold at top each rep)

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