Wednesday 30/08/2017


CrossFit SPEED – CrossFit

Warm-up

3 x (barbell)

5 clean pulls

5 clean pull unders

5 strict press

12 Hollow rocks

Strength & Conditioning

5min: Clean Pull (4-4-4 @ 90-105%)

pause at full extention for 2seconds

10min: Clean & Double jerk

1 Clean 2 jerks (complex)
must be push jerk

Metcon

Metcon (Time)

4 Rounds for time

16 Pistols

6 Power cleans 90/60

2 Rope climb

Extras

4 x 12 DB curls

4 x 12 DB lat pull downs (peform layding down on a flat bench)

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