Friday 12th of January 2018

CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of

300m Run @ 75-80% effort

20 Second Hollow Hold

5 Hang Clean & Push Press

Just because you’re using a barbell, don’t treat it as if it’s nothing.

Respect the movement, get those feet moving and use your hips to DRIVE the barbell off your shoulders.

Strength & Conditioning

Metcon (3 Rounds for distance)

For 3 Rounds perform

2 Minutes on, 3 Minutes off

Max Distance Air Assault Bike
Same as Wednesday, don’t game this. Go hard and try and hold on.


CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Men’s Weight – 62.5KG

Women’s Weight – 42.5 KG


Metcon (No Measure)

3 Sets for Max Time Held –

Hollow Hold

Right Side Plank Hold

Left Side Plank Hold

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