Wednesday 6th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of

12/9 cal

12 jump lunges

12 v sit ups

12 Shoulder rotations

Weightlifting

Metcon (No Measure)

Every 90 Seconds for 4 Sets

5 Pull unders

5 Thrusters

1 Split jerk (no stand)

5 Strict press (from split stance)
Working with a barbell or 40 KG’s MAX for the entire set.

Clean and Jerk (5-5-5)

Set 1 – 40%

Set 2 – 50%

Set 3 – 60%

comment on movement quality focus on consistent movement

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

21 Thrusters 30/20

15 TTB

9 Burpee over bar

Extras

Metcon (No Measure)

6 Min AMRAP

12 GHD back extensions

6 Romanian deadlifts @ BW

200m True form run

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….