Wednesday 4th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

20 skaters

16 Hollow rocks

12m Frankenstein’s

Strength & Conditioning

Snatch (1-1-1-1-1)

Peform as complex

1 – Half pull

1 – Full pull

1 – Muscle Snatch

1 – Hang Power

1 – Oh Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Increasing Ladder for 6 Minutes

2-4-6-8-10-12-ETC

Power Snatches 42.5/30

Burpee over bar

Metcon

Metcon (Time)

3 Rounds For time

300m Run

9 Ring Dips

15 Oh Squats 42.5/30

21 Pull ups

Extras

Metcon (No Measure)

2 x Frog hold 30sec

2 x 20m KB false grip carry

2 x 4 strict ring pull ups semi false grip

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