Wednesday 7th of February 2018


CrossFit SPEED – CrossFit

Movement Prep

3 rounds

4 Snatch Grip Deadlifts

4 Snatch Pull Unders

4 “Power Catch” Snatch Balance, FAST FEET FAST HANDS, drive under that bar!

4 Overhead Squats

100m Run

Strength & Conditioning

Power Snatch (2-2-2-2-2)

Performed as 1 Power Snatch + 1 Overhead Squat.

Building to a moderate-heavy load.

Going every 1:30.

Metcon

Metcon (Time)

For Time

5 Power Snatch 62.5/42.5

200m Run

10 Power Snatch 62.5/42.5

400m Run

20 Power Snatch 62.5/42.5

800m Run

Extras

Metcon (No Measure)

5 x 5

Strict Pull-ups @ 31X1 Tempo

Weight or Band as necessary to provide a challenging stimulus

across all sets, only to the point where you can hold the tempo the whole set!

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