Wednesday 29th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of

5 Wall Angels

10m Spiderman Crawl

3 Double KB Strict Press

Weightlifting

Metcon (No Measure)

Every 90 Seconds for 4 Sets

3 Clean Grip Deadlift

3 “Position 1” High Pull’s

4 Tall Jerks

4 Split Jerks
Working with a barbell or 40 KG’s MAX for the entire set.

Clean and Jerk (5-3-1+)

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

There should be no failures in the 1+ set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Box Jumps 24/20″

9 Shoulder to Overhead 70/45

6 Ring Dips

Extras

Metcon (No Measure)

3 Sets of

8 Each leg, Single Leg Back Extensions

12 Double KB Romanian Deadlifts

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